Recipes for Kale Salad that Take 30 Minutes to Prepare

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One of the first “superfoods” was kale. With a high iron and antioxidant content, it promotes better heart health and energy levels. It’s high in satiating, immune-boosting fibre and has a wide range of uses. To top it off, it improves cognitive performance as well. “Dark leafy greens like spinach, Swiss chard, dandelion greens, and kale are fantastic brain foods,” says Lisa Mosconi, PhD, neuroscientist and author of Brain Food: The Surprising Science of Eating for Cognitive Power. “They’re all packed with vitamins, minerals, fibre, and disease-fighting components that a healthy neurological system requires.”

Easy salad recipes allow you to receive all of the advantages of kale, which can be a godsend after a long day at work when all you want to do is grab a bite to eat and collapse on the sofa.

Some of the best dishes take less than 30 minutes to prepare. You can experiment with the ingredients and make substitutions to change up the flavour profile while keeping the nutritional value intact.

What’s better? Make a large amount of a salad recipe at once and keep it in the fridge for use in a variety of meals during the week—as a base for an omelette, thrown in a soup, combined into a grain bowl, or stuffed into a tortilla.

Recipes for kale salad that take less than 30 minutes to make

1. A simple kale salad with a honey lemon dressing

With the addition of honey as a natural sweetener to compliment the robust, intense flavour of feta, this nutritious salad has a good mix of sweet and savoury flavours. The salad gets an acidic, tangy kick from the lemon juice, while the nuttiness of the almonds bulks it up and adds heartiness (along with protein, fibre, and heart-healthy fats!) to keep you fuller for longer.

3 tbsp freshly squeezed lemon juice
1 tablespoon honey
1/2 teaspoon kosher salt, plus additional salt to taste
3 medium carrots, peeled and sliced into thin coins 1 bunch of kale, roughly chopped
a quarter cup of extra-virgin olive oil
1/2 cup coarsely chopped raw almonds
1 heaping handful crumbled feta cheese

1. In a large mixing basin, whisk together the lemon juice, honey, and salt.

2. Toss in the kale and carrots, then scrunch everything together with your hands to season the kale and carrots and soften the kale so it’s more palatable to eat raw.

3. In a small skillet over medium heat, heat the olive oil and add the almonds.

4. Cook, stirring constantly and keeping a close eye on the almonds until they turn golden brown. (It should only take 1-2 minutes.)

5. Pour the hot almonds and oil over the greens and stir everything together with two large spoons.

6. Serve with crumbled feta on top—delicious!

2. Vegan kale Caesar salad in 20 minutes

To beef up the fibre, romaine lettuce is replaced with brain-boosting kale, and croutons are replaced with sprouted whole grain. The dressing is made with avocado and tahini, so it has the same creamy, thick Caesar salad dressing texture and flavour as the classic version, but with a lot more nutrition.

3 slices sprouted grain bread, sliced into small cubes Ingredients
1 tablespoon of avocado oil
1 teaspoon powdered garlic
1 teaspoon of salt
1 huge dinosaur kale bunch
avocado oil, 2 tbsp
a quarter cup of tahini
2 tsp freshly squeezed lemon juice
2 minced garlic cloves
1 tsp black pepper, freshly ground
1 quart of Simple Truth 90 milliseconds Rice + Quinoa

1. Preheat the oven to 425°F and cover a baking sheet with parchment paper before combining the bread cubes with oil, garlic powder, and 12 tsp salt in a large mixing basin.

2. Bake the cubes for 13-15 minutes, flipping halfway through, until toasted, and set aside.

3. Remove the kale’s thick stems and stack the leaves. Then shape the leaves into a cylinder and slice them into thin strips before placing them in a basin.

4. In a mixing bowl, combine the avocado oil, tahini, 2 tbsp water, lemon juice, garlic, pepper, and 12 tsp salt.

5. Microwave the quinoa and rice mixture for 90 seconds, then transfer the grains to a hot stovetop and cook until crispy with avocado oil.

6. Toss the kale with the croutons and dressing and serve!

3. Kale salad with anti-inflammatory properties

This recipe has a beautiful balance of spice from turmeric and ginger, as well as lemon zest, and it goes well with the nutty flavour of pecans, which are also high in healthy fats that keep you full for longer. Plus, the mint lends a refreshing touch to help chill things down. Serve hot or cold—either way, it’ll be delicious.

Dressing
Olive oil is a type of oil that comes from
Turmeric
Ginger
juice of a lemon
Garlic Mustard dijon

1. In a blender, combine all of the ingredients and blend until smooth.

Kale, Pecans, Mint, and Red Onion in a Cold Salad

1. Thinly slice the kale and toss with the toppings in a bowl.

2. Drizzle the final dressing over the salad and massage the kale for a few minutes to coat it—this will make it less bitter. After that, serve!

Broccoli Cauliflower Brussels Sprouts Carrots Parsley Shallots Warm Salad

1. Toss the veggies in a healthy oil, such as olive oil, and season to taste with salt and pepper.

2. Roast the vegetables for about 10 minutes at 350°F, then plate them and sprinkle with the turmeric dressing. Then serve, and you’re done!

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