3 Brain-Boosting Kale Salad Recipes You Can Make in 30 Minutes or Less
Some of the best recipes are ready within 30 minutes. You can play with the ingredients and make substitutions that will vary the flavor profile a bit without compromising the nutritional value.
This healthy salad has a nice balance of sweet and savory with the addition of honey as a natural sweetener to complement feta’s bold, potent flavor. Lemon juice gives the salad an acidic, tangy punch while almonds’ nuttiness bulk it up to provide heartiness (as well as protein, fiber and heart-healthy fats!) to fill you up for longer.
Copper Penny Salad: Ingredients: 3 tbsp fresh lemon juice 1 tbsp honey 1/2 tsp kosher salt, plus more to taste 1 bunch fresh kale, roughly chopped 3 medium carrots, peeled and sliced into thin coins 1/4 cup extra-virgin olive oil 1/2 cup raw almonds, roughly chopped 1 large handful feta cheese, crumbled Instructions: Place the lemon juice, honey, and salt in a large bowl and whisk well to combine. Add the kale and carrots and use your hands to scrunch everything together. Don’t be shy: really get in there. This scrunching will help to season the kale and carrots and also soften the kale so it’s much more pleasant to eat raw.
Place the olive oil in a small skillet over medium heat and add the almonds. Cook, stirring and watching closely, until the almonds are golden brown, about 1 - 2 minutes. Pour the hot almonds and oil over the kale and use 2 large spoons to mix everything together. Sprinkle with feta and serve immediately.
3 slices of sprouted grain bread, cut into small cubes or keto bread
1 Tbsp avocado oil
1 tsp garlic powder
1 tsp sea salt
1 large bunch dinosaur kale
2 Tbsp avocado oil
1/4 cup tahini
2 tsp fresh lemon juice
2 garlic cloves, minced
1/2 tsp freshly ground black pepper
1 cup Simple Truth 90 second Quinoa + Rice or use steaamed cauliflower riced if you do not do grains
1. Preheat the oven to 425°F and line a baking sheet with parchment paper before tossing bread cubes into a large bowl containing oil, garlic powder and ½ tsp of salt.
2. Bake the cubes, flipping halfway through until toasted, for about 13-15 minutes and put aside.
3. Remove the thick stems from the kale and stack the leaves. Then roll the leaves into a cylinder and slice into strips—keep them thin—before adding to a bowl.
4. Mix the avocado oil, tahini, 2 tbsp water, lemon juice, garlic, pepper, and ½ tsp of salt in a bowl.
5. Microwave the quinoa and rice mixture for 90 seconds, then put the grains or cauli riced on a heated stovetop and cook with avocado oil until they’re crispy.
6. Lastly, add the croutons and dressing to the kale and enjoy!
This recipe has a good balance of spice from turmeric and ginger with zest from lemon, and it works nicely with the nutty flavor of pecans, which also have healthy fats to fill you up for longer. Plus, the mint adds a cooling note to tame the heat. Serve hot or cold—both tastes amazing.
Cold or Warm Kale Salads
Dressing
Olive oil
Turmeric
Ginger
Lemon juice
Garlic Dijon mustard
1. Add the ingredients to a blender to blend until it’s smooth.
Cold Salad
Kale
Pecans
Mint
Red Onion
1. Chop the kale into thin slices and add garnishes, then place in a bowl.
2. Drizzle the salad with the finished dressing and massage the kale for a few minutes and let it coat—this will make it less bitter to taste. Then serve!
Warm Salad
Broccoli
Cauliflower
Brussels Sprouts
Carrots
Parsley
Shallots
1. Toss the vegetables in a healthy oil, like olive oil for example, and add salt and pepper to taste.
2. Roast at 350°F for roughly 10 minutes, then plate your vegetables and drizzle in your turmeric dressing. Then serve, it’s set!
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