This is one delicious and powerful salad — some of my favorite healing foods, all in one bowl!
So let’s talk about the power duo of kale and blueberries. They’re among the most powerful plant based foods out there. If foods were celebrities, these two would be nutritional A-listers for sure.
Both kale and blueberries are known for their antioxidants, which help protect against cancer.
They’re also both high in fiber, which helps reduce cholesterol, improve digestion, and support the “good” bacteria in our digestive system.
To this salad, we’re adding walnuts (and walnut oil) — and here’s why that’s a big deal. Walnuts contain certain compounds that have been shown to help lower LDL (the “lousy” kind) cholesterol. Walnuts are actually one of the most beneficial nuts out there. Check it out with this post from the nutrition brainiacs over at Harvard.
Now, plain veggies and fruit are great, but we need to add some flavor, right? That’s why this salad comes together with a yummy citrus-based vinaigrette. The bright notes from fresh lemon and orange juice take the edge off kale’s “green” flavor, and a hint of maple syrup (or coconut nectar, your choice) complement that natural sweetness from the blueberries.
A note on the blueberries: feel free to use fresh or dried… or both! It all depends on personal preference, plus what’s in season or looks good at the market.
If you try the recipe — or have questions along the way — feel free to connect with me over on Instagram — I’d love to hear from you!
First, whip up the dressing. Add the orange juice, lemon juice, rice wine vinegar, ginger, and maple syrup (or coconut nectar) to a small bowl. Whisk until ingredients are incorporated. Then, while continuing to whisk, stream in the walnut oil. Taste, and add salt and pepper to preference.
Next, prep the salad base. In a large mixing bowl, combine the chopped kale and carrots. Add dressing and toss the salad gently until the leaves are evenly coated with dressing. Cover and refrigerate at least 3-4 hours or overnight. This helps soften the kale and add flavor.
By the way, this salad base can keep for several days in the fridge no problem. Just add the other ingredients before serving.
Right before serving, add the quinoa, red onion, walnuts, and blueberries (and apple, if using). Toss gently and serve. Garnish with additional berries if desired.
Getting to a healthier default setting isn’t always easy.
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