Spring Kale SaladHere is a lively salad that has a lot of crunch. Serve it for lunch or dinner with a grilled protein item.
2 cups sliced fresh kale (chopped, rinsed, dried)
2 cups mixed greens (chopped, rinsed, dried)
1 cup sliced carrots
1 cup blueberries
1 tablespoon chia seeds (optional)
1/2 cup vanilla Greek yogurt
1/3-1/2 cup fresh orange juice
Zest of one orange
2 tablespoons red wine vinegar
Place the kale, greens, carrots, berries, and chia seeds in a large salad bowl. Mix the yogurt, orange juice, orange zest, and vinegar together in a medium-sized mixing bowl and mix smooth with a whisk. Pour the dressing over the salad and toss together well. Serve immediately.Serves 4. Each 1 cup serving: 120 calories, 2g fat, 0g saturated fat, 0g trans fat, 2mg cholesterol, 77mg sodium, 24g carbohydrate, 4g fiber, 12g sugars, 5g protein.PDF Handout: Spring Kale Salad Handout
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.
Spring Kale Salad
Spring Kale SaladHere is a lively salad that has a lot of crunch. Serve it for lunch or dinner with a grilled protein item.
Place the kale, greens, carrots, berries, and chia seeds in a large salad bowl. Mix the yogurt, orange juice, orange zest, and vinegar together in a medium-sized mixing bowl and mix smooth with a whisk. Pour the dressing over the salad and toss together well. Serve immediately.Serves 4. Each 1 cup serving: 120 calories, 2g fat, 0g saturated fat, 0g trans fat, 2mg cholesterol, 77mg sodium, 24g carbohydrate, 4g fiber, 12g sugars, 5g protein.PDF Handout: Spring Kale Salad Handout
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.
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