Antioxidant Salad

I often find myself getting stuck eating the same salad over and over and end up becoming very bored with it. Therefore decided to branch out and make something new…  Fresh kale with pomegranate, pumpkin seeds & goats cheese. I feel like this could very well end up becoming that new salad I will eat for days. I love how satisfying the kale is and the dressing & pomegranate give it an exotic and fresh taste.

I got a bunch of kale from the green market yesterday and like to remove the stems, chop it up and store it in an airtight container in the fridge straight away, as it will stay fresher and keep its crunchy texture better (for about a day or two). It is always better to eat it as fresh as possible since some of the vitamins, particularly vitamin C, oxidize and decrease. 

Antioxidant Salad Recipe

  • 2 cups (130 gm) fresh kale
  • handful mixed leaves (optional)
  • 1/2 cup (120 ml) pomegranate seeds
  • 2 tbsp pumpkin seeds
  • 1 ounce (28gm) organic goats cheese

Papaya Ginger Dressing

  • 1 cup (230 gm) fresh papaya
  • 1/4 cup (60 ml) fresh lime juice
  • 4 tbsp champagne vinegar (regular vinegar works as well)
  • 2 tbsp honey
  • 1/2-1 tbsp fresh grated ginger root, peeled
  • 3 tbsp extra virgin cold-pressed olive oil
  • 1/3 cup (45 gm) raw zucchini, peeled
  • 1/4 cup (60 ml) water or coconut water to thin (or less if a thicker consistency is preferred)
  • sea salt & pepper to taste (I usually use about 1/2 tsp salt)

Mix the dressing ingredients in food processor until it reaches a completely smooth consistency. Add salt & pepper to taste. Massage the dressing into the kale and leaves so they soften a bit. Sprinkle salad with pomegranate, goats cheese and pumpkin seeds before serving.

kale2
sprinkle your salads with pomegranate seeds for a high antioxidant boost

KALE

Part of the brassica family, kale and is a very potent source of many vitamins, minerals, antioxidants and phytonutrients. Besides being a good source of calcium, potassium, vitamin B6, folate, iron, copper & manganese, every single cup of kale packs close to double the recommended daily intake of vitamin C, more than three times the vitamin A & up to six times the recommended intake of vitamin K(!). It is high in sulphur-containing compounds, known as glycosinolates, which have anti-cancer effects, assists detoxification and is thought to have strong anti-inflammatory properties. Needless to say… kale is one of my favorites veggie to eat! It is very versatile and great in salads, juices, smoothies & is amazing when sauteed as well.

POMEGRANATE

Pomegranate is not considered a superfood without reason. It is one of the most antioxidant rich fruits around and is an excellent anti-ageing and immune boosting fruit. Research have also proven it to be a heart healthy fruit as it is known to reduce systolic blood pressure and improving overall heart health as it has both anti-atherosclerotic & ACE inhibiting effects, both of which help prevent & protect against cardiovascular diseases*.

GOAT’S CHEESE

Goat’s cheese is a great alternative to regular feta cheese and is easier to digest since its fat molecules are shorter than those found in regular cheese. Goat’s cheese is also a great source of many B vitamins, contains high levels of vitamin A & the antioxidant selenium and provides slightly more protein & calcium per ounce when compared to cow’s cheese.

*Referenced research

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