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Kale is one of the original “superfoods”. It promotes heart health and energy levels with high levels of iron and antioxidants. It’s full of filling, immune-boosting fiber, and it’s incredibly versatile. And to top it off, it also improves cognitive function. “Dark leafy vegetables like spinach, Swiss chard, dandelion, and kale are wonderful brain foods,” said Lisa Mosconi, PhD, neuroscientist and author of Brain Food: The Surprising Science of Eating for Cognitive Power, previously Well + Good. “These are all full of the vitamins, minerals, fiber, and disease-fighting nutrients needed for a healthy nervous system.”
Simple salad recipes will help you reap all of the benefits of kale, which can be a blessing after a long day at work if all you want to do is grab a bite to eat and flop on the couch.
Some of the best recipes are ready in 30 minutes. You can play around with the ingredients and make substitutions that vary the flavor profile a bit without sacrificing nutritional value.
Even better? Prepare a large amount of salad recipe at once and keep it in the refrigerator to enjoy in a variety of meals throughout the week – as a base for an omelette, tossed in a soup, mixed in a grain bowl, or in a burrito filled.
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Kale salad recipes that take less than 30 minutes to prepare
1. Easy kale salad recipe with fresh honey and lemon dressing
This healthy salad has a nice balance between sweet and savory with the addition of honey as a natural sweetener to compliment the bold, strong taste of the feta. Lemon juice gives the salad a tart, tangy punch, while the nuttiness of the almonds fills it up to deliver warmth (plus protein, fiber, and heart-healthy fats!) That keep you feeling full longer.
ingredients
3 tbsp fresh lemon juice
1 tbsp honey
1/2 teaspoon kosher salt, plus more to taste
1 bunch of fresh kale, roughly chopped 3 medium-sized carrots, peeled and cut into thin coins
1/4 cup extra virgin olive oil
1/2 cup raw almonds, roughly chopped
1 large handful of feta cheese, crumbled
1. Put lemon juice, honey and salt in a large bowl and whisk together.
2. Add the kale and carrots, then use your hands to squeeze anything that will help flavor the kale and carrots and soften the kale to make it taste more raw.
3. Put the olive oil in a small pan over medium heat and add the almonds.
4. Boil and stir and watch carefully until the almonds turn golden brown. (Should take about 1-2 minutes.)
5. Pour the hot almonds and oil together over the kale and use 2 large spoons to further blend all of the ingredients.
6. Sprinkle with crumbled feta and serve – delicious!
2. 20-minute recipe for vegan kale Caesar salad
This healthy makeover of the classic Caesar salad swaps romaine lettuce for brain-boosting kale and croutons for sprouted whole grains to replenish the fiber. The dressing combines avocado and tahini so you still get that creamy, thick Caesar salad dressing feel and taste, but without all of the traditional junk and with a lot more nutrients.
ingredients
3 slices of sprouted grain bread, cut into small cubes
1 tbsp avocado oil
1 teaspoon garlic powder
1 teaspoon sea salt
1 large bunch of dinosaur kale
2 tbsp avocado oil
1/4 cup tahini
2 teaspoons of fresh lemon juice
2 cloves of garlic, chopped
1/2 teaspoon freshly ground black pepper
1 cup of Simple Truth 90 seconds quinoa + rice
1. Preheat the oven to 425 ° F and line a baking sheet with parchment paper before tossing the bread cubes into a large bowl with oil, garlic powder, and ½ teaspoon salt.
2. Bake the cubes, turn them in half until toasted, for about 13-15 minutes and set them aside.
3. Remove the thick stalks from the kale and stack the leaves. Then roll the leaves into a cylinder and cut them into strips – keep them thin – before placing them in a bowl.
4. Mix the avocado oil, tahini, 2 tablespoons of water, lemon juice, garlic, pepper and ½ teaspoon of salt in a bowl.
5. Heat the quinoa rice mixture in the microwave for 90 seconds, then place the kernels on a heated stove top and cook them until crispy with avocado oil.
6. Finally add the croutons and dressing to the kale and enjoy!
3. Recipe for anti-inflammatory kale salad
This recipe has a good balance of turmeric and ginger spices with lemon peel, and it works well with the nutty taste of pecans, which also contain healthy fats that will keep you feeling full longer. The mint also adds a cooling note to control the heat. Serve hot or cold – both taste fantastic.
dressing
olive oil
turmeric
ginger
Lemon juice
Garlic Dijon mustard
1. Put the ingredients in a blender to blend smoothly.
Cold salad
Kale
Pecans
mint
Red onion
1. Thinly slice and garnish the kale, 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 taste less bitter. Then serve!
Warm salad
broccoli
cauliflower
cauliflower
Carrots
Parsely
Shallots
1. Throw the vegetables in a healthy oil, such as olive oil, and add salt and pepper to taste.
2. Roast for about 10 minutes at 350 ° F, then arrange the vegetables on plates and drizzle with the turmeric dressing. Then serve, done!
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