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
- 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.
- Wash several leaves of kale thoroughly, remove stem, place on your cutting board, and chop finely. Place into your salad dish.
- Wash your tomato, and chop into chunks. Place into your dish, on top of your kale.
- 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.
- Sprinkle about ½ cup of your mung bean sprouts onto your salad.
- Sprinkle about 2 tablespoons of sesame seeds onto your salad.
- 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.
- 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
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
- provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate
- provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, and selenium
- supports optimal health, weight, healing, and prevention
- supports healthy eyesight, blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, infections, diabetes, osteoporosis, arthritis/rheumatism, and other diseases
Mung Beans
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support proper digestive health and bone health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Bell Peppers
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Sesame Seeds / Tahini
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A and most B vitamins, including folate
- provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
Coconut (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Medjool Dates
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
Ginger
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, specifically vitamin C, choline, and folate
- provides minerals, especially potassium, magnesium, phosphorus, and calcium
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps with nausea, vomiting, bloating, and gas
- supports immune health and protects against infections
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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