Crunchy kale salad with mint yogurt dressing

By Shalini Kolluri

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A kale recipe was long overdue. This magical green has some amazing benefits. It is no surprise that it has replaced the other leafy veggies in a wide variety of salads, smoothies and soups! It has rightfully earned it’s title as the ‘King of healthy greens‘!

There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

Kale, like other leafy greens, is very high in antioxidants.This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols. These are substances that help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading drivers of ageing and many diseases, including cancer.

It is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach. Oops sorry spinach!!..

It is a good, plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

Added to these awesome benefits, kale is rich in Vitamin K and innumerable minerals.

This is one of my favorite salad recipes. You could make your own variations such as adding dried cranberries to the salad or adding a tablespoon full of mayonnaise to the dressing.

Ingredients:-

For the salad:-

1 bunch kale with stems removed chopped

1/3 cup lettuce chopped

1/2 cup cucumber (peeled and diced)

1/4 cup cherry tomatoes diced in half

croutons (optional)

1/4 red onion cut in longitudinal slices

salt to taste

1/2 teaspoon ground pepper

For the dressing:-

1/4 cup low fat yogurt

1 tablespoon olive oil

1 table spoon vinegar / lemon juice

1 teaspoon minced garlic

1 teaspoon min leaf paste

Method:-

In large bowl, mix kale,  olive oil, the salt and pepper. Massage with your hands 2 to 3 minutes or until kale softens slightly. Add in the other veggies. 

In blender or food processor, place the dressing ingredients and  cover; blend or process until smooth.

Add in the dressing and croutons into salad and toss. Serve. 

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