Characteristics

This is a super nutritionally dense salad that provides the best of healthy carbohydrates, protein and fat. It is rich in a variety of vitamins, minerals, antioxidants and phytonutrients, as well as fiber. It is naturally low in sodium and cholesterol free. The unique blend of ingredients, along with the homemade dressing provide for a juicy, refreshing and delicious meal.

TYPE: Salad, Meal, Appetizer
PREPARATION: < 15 mins
SERVING: Makes 1 meal sized salad

  • Raw
  • Vegan
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

  • 2 cups of kale (organic, fresh)
  • ½ cup of Sprouted Mung Beans (organic) [OR sprouted lentils or Adzuki beans]
  • 1 Tomato (organic, red or yellow variety)
  • ½ Bell Pepper (organic, yellow, orange or red variety)
  • 2 TBS Sesame Seeds (organic, raw, black or white)

Dressing:

  • 1 TBS Virgin Coconut Oil (organic) or Udo’s Oil
  • 1 Lemon, juice squeezed (organic)
  • 1 Medjool Date (organic)
  • small (1 inch chunk) of Ginger (organic)
  • 1/4 tsp Himalayan or Unrefined Sea Salt
  • pinch of Cayenne Pepper (organic)
  • water

TOOLS:

  • cutting board and knife
  • optional - salad spinner
  • High Powered Blender (ex: Vitamix or NutriBullet)

Preparation Steps

  1. Be sure to have ready to use sprouted mung beans. You can sprout your own mung beans, or purchase a product like ShaSha Mung Bean Bio-Buds (dry sprouts), and simply re-hydrate with water overnight.
  2. Wash several leaves of kale thoroughly, remove stem, place on your cutting board, and chop finely. Place into your salad dish.
  3. Wash your tomato, and chop into chunks. Place into your dish, on top of your kale.
  4. Wash your bell pepper, cut in half and remove the core and seeds. Dice half of the pepper and place into your dish, on top of the other ingredients.
  5. Sprinkle about ½ cup of your mung bean sprouts onto your salad.
  6. Sprinkle about 2 tablespoons of sesame seeds onto your salad.
  7. Place all of the dressing ingredients into your Vitamix and blend on high speed until mixture is very smooth (typically 15-30 seconds). In a regular blender, blend until mixture is as smooth as possible. NOTES: Please remember to remove the pit from your date, and peel your ginger. Your coconut oil can go in, in solid or liquid state. With respect to the water, add a couple tablespoons or so, to make sure your dressing will have enough liquid to blend and have the desired consistency.
  8. Drizzle the dressing over your salad, and stir thoroughly so that all of the ingredients and dressing mix together. Serve and enjoy!

Meal Nutritional Benefits

Kale:

  • Excellent source of antioxidants, carotenoids and phytonutrients
  • excellent source of (in descending order): vitamin K, vitamin A and vitamin C
  • good source of (in descending order): manganese, fiber, copper, tryptophan, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega 3 fatty acids, vitamin B2, protein, vitamin B1, folate, phosphorus and vitamin B3
  • greatly reduces risk of cancer, reduces risk of cataracts, promotes a healthy immune system and healthy lungs and protects against rheumatoid arthritis
  • promotes strong bones, enhances cardiovascular health, slows loss of mental function and promotes healthy intestinal health
  • for more information, visit the kale detailed overview from World’s Healthiest Foods

Mung Beans (sprouted):

  • Are low in fat, a good source of protein, and fiber
  • good source of (in descending order): vitamin K, vitamin C, folate, manganese, copper, vitamin B2, fiber, vitamin B1, phosphorous, magnesium, iron, vitamin B6, vitamin B3, vitamin B5, potassium, and zinc
  • help lower high cholesterol, improve digestion, stabilize blood sugar in body by preventing rapid rise after meal
  • perfectly balanced food in Ayurveda
  • for more information, visit the raw, sprouted, mung bean overview from NutritionData.com and Understanding Sprouts

Tomatoes:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • Good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • Aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • For more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers:

  • good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
  • helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Sesame Seeds:

  • adds texture to the salad through a delicate crunch
  • good source of (in descending order): copper, manganese, calcium, magnesium, iron, phosphorus, zinc, vitamin B1 and fiber
  • have cholesterol lowering effect, work to prevent high blood pressure, protect liver from oxidative damage and increase vitamin E stores in
  • for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods

Dressing

Coconuts (Coconut Oil):

  • Contains antimicrobial, antiviral and antibacterial properties
  • Supplies body with rich and healthy source of saturated fats in the form of medium chain triglycerides
  • Scientifically tested to prevent & heal dementia and Alzheimer’s
  • For a complete overview, read about the health benefits of coconuts

Limes/Lemons:

  • Add a great tang of taste to any meal
  • An excellent source of vitamin C
  • Provide phytonutrients with antioxidant and antibiotic effects
  • Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
  • For more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Medjool Dates:

  • Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
  • Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
  • Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
  • Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com

Ginger:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese, iron, vitamin B6 and potassium
  • contain many antioxidants and anti-inflammatory properties and is protective against cancer and other chronic diseases
  • aids optimal digestion, helps with nausea and has immune boosting action
  • for more information, visit the ginger detailed overview from World’s Healthiest Foods

Cayenne Pepper:

  • Adds a spicy taste to any meal
  • good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries