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 and lemon-sesame dressing flavor provide for a delicious healthy meal.
TYPE: Salad, Meal, Appetizer
PREPARATION: < 30 mins
SERVING: Makes 2 servings
- Raw
- Whole Food
- Plant-Based — Vegan
- Wheat-free
- Gluten-free
- Peanut-free
- Nut-free
- Soy-free
- Corn-free
- Refined sugar-free
Goodies Needed*
INGREDIENTS:
- 2 cups Organic Kale — about 4 large leaves
- 1 cup of Organic Sprouted Mung Beans OR Sprouted Lentils
- 1 Organic Tomato — medium to large, variety of your choice
- 1 Organic Bell Pepper — medium to large, variety of your choice
- Optional: Organic Sesame Seeds — white or black
Dressing:
- 1 Tbsp Organic Tahini Sesame Butter
- 1 Organic Lemon — for juice squeezed
- 1 Organic Medjool Date — pit removed
- 1 tsp Organic Ginger Powder OR a small chunk of fresh ginger
- 1/4 tsp Himalayan Salt OR Unrefined Sea Salt
- 1/4 tsp Organic Cayenne Pepper Powder
- 1/4 - 1/2 cup Filtered Water — depends on preferred consistency
TOOLS:
- High-Power Blender, like a Vitamix or NutriBullet Pro
- Cutting board
- Chopping / cutting knife
- Utensils and salad dish
- Optional: Salad spinner
Preparation Steps
- Be sure to have ready to use sprouted mung beans. You can sprout your own mung beans or purchase dry sprouted mung beans and re-hydrate them with water overnight.
- Wash the kale thoroughly, remove stem, place on your cutting board, and chop finely. Place into your salad dish.
- Wash the tomato, and chop into chunks. Place into your dish, on top of your kale.
- Wash the bell pepper, cut in half and remove the core and seeds. Dice the pepper and place into your dish, on top of the other ingredients.
- Add in the mung bean sprouts into your salad dish.
- Dressing: Place all of the dressing ingredients into your blender and blend on high speed until the mixture is very smooth. In a regular blender, blend until mixture is as smooth as possible. NOTES: Remember to remove the pit from your date, squeeze the juice from the lemon, and peel your ginger, if using fresh ginger. With respect to the water, start with the smaller quantity of water and add more if needed to make sure your dressing will have enough liquid to blend well and have a desired consistency.
- Mix the dressing into your salad and stir thoroughly so that all of the ingredients and dressing mix together.
- Optional: sprinkle some sesame seeds on top.
- 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
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