A simple and vibrant kale salad with a lemon & garlic dressing ~ a light, fresh and satisfying botanical bowl full of crunch!
Shop your local farms and farmers’ markets for thoughtfully grown in-season vegetables.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes have foods, herbs & spices with antibacterial properties. These plants have compounds that fight infections are healing, preventative & antibiotic.
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Radish & Curly Kale Salad
WASH all your vegetables. Peel watermelon radish, slice into disks then into matchsticks = julienne. Trim root end off scallion and slice on an angle – see photo gallery boards.
DRY kale leaves. Tear off the middle rib stem and into small bite-sized pieces.
FINELY chop peeled garlic.Then crush the chopped garlic with salt using your knife tip or with a fork or back of a spoon.
SQUEEZE lemon juice and combine in a bowl big enough for the salad with olive oil at garlic. Whisk together with a fork.
ADD KALE rub kale leaves massaging a little with your fingertips- this will soften the leaves.
ADD radish + scallions, toss and serve.
STORE salad un-dressing in the fridge in a glass container with a lid. And the dressing in a separate jar. Combine and rub kale leaves with dressing just before serving.
with Lemon Garlic Tahini
with Orange Cider Vinaigrette
with Tangy Herb Miso Dressing
with Mustard Dressing
drizzle with Miso Jalapeno Satay Sauce
with Peanut, Almond & Herb Pesto-style Dip
with Iron Maiden Pesto
serve with Hummus
with Cranberry & Orange Salsa
toss with Chive & Thyme Herbal Dressing
JULIENNE = matchstick cut – see photo gallery for knife skills.
ADD | SWAP for vegetables like hakurei salad turnips, celery, kohlrabi, cucumber, peppers, fennel, apple, bok choy, cabbage, tomatoes.
ADD HERBS like chives, basil, parsley, cilantro, dill, celery leaves.
ADD cooked grains, beans, nuts, seeds, cheese, olives, sundried tomatoes. Sprouted lentils
ADD LEAFY GREENS like lettuces, romaine, endive, chicory, radicchio, arugula, cabbage, bok choy, frisee.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.