Kale and Summer Fruit Salad with Lemon

submitted by Christine Silvestri

 

Here is a quick and healthful recipe that uses summers fresh veggies, is light and nutrient packed!

Kale and Summer Fruit Salad with Lemon  (serves 4 as sides)

 

1 large bunch kale, washed, dried, stems removed and chopped or torn

3/4 cup blueberries

4 baby beats, cut in chunks and roasted (or ready to use baby beats)*

½ c fresh peas

1 small nectarine chopped

½ small orange, peeled and chopped

1 small carrot, peeled with vegetable peeler to make long, thin slices

¼ small shallot, sliced

1T hemp seeds (or sunflower or pumpkin)

1 lemon

1 tsp olive oil (additional tsp. to add later if desired)

Sea salt and fresh cracked black pepper to taste

 

Place chopped kale in a bowl and drizzle with olive oil. With both hands, massage oil into leaves until well coated. Add fruits, shallot, carrot, and seeds to salad and toss. Add juice of the lemon to salad and toss again.  Season with salt and pepper if desired. If the salad is too dry for your taste, add more lemon juice. If you would like to add an additional tsp. of olive oil, remember that each teaspoon has 40 calories and 4.5g of fat. So while it can be part of a healthy diet, it can also be a calorie and fat trap if it is used too liberally. Measure it, and use only what you need.

*To roast beets, take 4 tiny beets and cut into quarters. Lightly spray with cooking spray and roast at 350 degrees for 30 min. You can also find ready to use baby beets by Melissa’s in the produce section at the supermarket.

 

Stats per serving (as plugged into Myfitnesspal) cal. 125.6, total fat 3.4g, carbs 21.8g, fiber 4.4g, protein 4.9g

This salad is also loaded with potassium, Vitamins A and C, and almost 12% of your daily requirements of iron and calcium!