Recipe:
This hearty bed of kale with crisp apples, crunchy walnuts, sweet and chewy dates, and tart pomegranate seeds with a light Dijon-shallot vinaigrette is no ordinary salad. Not only does the salad taste amazing; it is also loaded with beauty benefits. Chewing raw apple increases saliva flow in the mouth, which helps fight against cavities; walnuts contain omega-3 fatty acids, which may protect against acne by fighting inflammation, and pomegranates contain anthocyanins, compounds that help protect against wrinkles by preventing free-radical damage. And kale provides lutein and zeaxanthin, carotenoids that are important for eye health.
Kale has great texture and absorbs dressing easily. Massaging the kale makes it soft and tender. The kale has an earthy taste, the dressing is savory, and the toppings provide sweetness.
Ingredients:
For the salad:
10 oz kale, chopped and de-stemmed
1 granny smith apple, chopped
1⁄3 cup dates, chopped
1 cup pomegranate seeds
1⁄4 cup walnuts, chopped
For the vinaigrette:
1 1⁄2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1 teaspoon honey
2 tablespoons minced shallot
Pinch of salt
Instructions:
In a large bowl, massage kale with your hands until it has softened slightly. In a small bowl, whisk together all vinaigrette ingredients. Massage vinaigrette into kale. Mix in chopped apple, chopped dates, pomegranate seeds, and chopped walnuts.
Yields: 4 servings
Per serving: 239 calories, 5.7 g protein, 37.8 g carbohydrates, 7.2 g fiber, 24.2 g sugars, 9.7 g fat, 1.1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 159.3 mg sodium, 134.3 mg calcium, 0.1 g omega-3 fats, 7105.5 IU vitamin A, 91.1 mg vitamin C, 1.4 mg vitamin E, 1.8 mg iron, 0.6 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.