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KALE & BEETROOT SALAD

January 26, 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kale, Beetroot and toasted walnut salad with orange vinaigrette

 

Star of the Show Ingredients:

 

Kale is probably one of the most nutrient dense vegetables on this planet. As well as being a fantastic source of vitamin A, it is also rich in vitamin K and calcium which is important for strong, healthy bones 

Beetroot may give you pink wee but it is also one of the richest sources of glutamine, an amino acid, which is important for the maintenance and health of our gastrointestinal tract

Walnuts are a fantastic source of plant based omega 3 alpha-linolenic acid (ALA) which is famed for its anti-inflammatory properties.

 

Ingredients (serves 4 as a side or 2 as a main)

1 bag of kale (stems removed, washed and torn into small pieces)

2 beetroots 

1 teaspoon cumin

1 tablespoon of light olive oil (for baking)

¼ cup of walnuts

Vinaigrette

Juice and zest of one orange

2 tablespoons of apple cider vinegar/white wine vinegar

½ cup of Extra Virgin Olive Oil

½ teaspoon mustard powder

Salt & Pepper

 

Method:

Preheat oven to 180C

Wash, peel and chop beetroot into small chunks and marinate in one tablespoon of olive oil with the cumin. Place on a baking tray and roast for 45 mins -1 hour until done and cool.

In a small frying pan lightly toast walnuts over a low heat for 3-5 minutes until they start to change a little in colour

Place kale into the bowl with the walnuts and beetroot. 

Mix vinaigrette and then massage the dressing into the kale leaves. Use a little dressing at a time, just enough to cover the leaves. There may be some leftover which you can use for another time

Serve with salmon as a side or add some goat’s cheese for a main

 

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