At just 33 calories, one cup of raw kale is filled with healthy nutrients and fiber. It is great in salads and sautéed in olive oil. Some of the health benefits are:
- Nearly 3 grams of protein per serving
- With almost 3 grams of fiber per serving it helps to manage blood sugar and makes you feel full
- High in vitamins A, C, and K
- High in Folate, a B vitamin that’s key for brain development
- Includes a healthy fat Alpha-linolenic acid, an omega-3 fatty acid. While kale has far less omega-3 than fish, it is another way to include this healthy fat in your diet
- High in Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring which helps to protect against macular degeneration and cataracts
- Minerals including phosphorus, potassium, calcium, and zinc
Ingredients:
- 2 cups of Sweet Kale Vegetable Salad Mix or mixed greens of your choice
- ¼ cup chopped cucumber
- ¼ cup blackberries
- ½ avocado sliced
- ¼ cup chopped snap peas
- 1 TBSP pumpkin seeds
Instructions:
Fill plate with Sweet Kale Vegetable Salad then top with remaining ingredients. Serve with gluten free balsamic dressing or drizzle with 1 tablespoon of olive oil. Enjoy with grilled chicken or Maple Cilantro Salmon!
Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.
