Ready in just 20 minutes, this delicious salad abounds in vitamins and minerals that help keep your heart and brain healthy. Kale has been called “the queen of greens” because of its wealth of nutrients, including iron; vitamins A, C and K; omega-3 fatty acids; and calcium. A recent study found that eating kale regularly significantly reduced inflammation and cardiovascular risk factors. In addition, kale is high in fiber and disease-fighting antioxidants.
This easy recipe also includes two other nutritional powerhouses with proven health benefits: avocados, which help lower cholesterol and blood pressure; and blueberries, which are so beneficial for cognitive health that they’ve been nicknamed “brain berries.” Studies have linked eating blueberries frequently to increased blood flow to key areas of the brain, lower risk for Alzheimer’s and other memory-robbing disorders, and improved attention and mental focus.
6 cups curly kale, stemmed and coarsely chopped
1 ripe avocado
1½ cups fresh blueberries
1 cup cherry or grape tomatoes, halved
1 cup carrots, grated or julienned
¼ cup sliced almonds, toasted
½ cup goat cheese, crumbled
¼ cup olive oil
3 tablespoons lemon juice or apple cider vinegar
1 teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper, or to taste
1 tablespoon chives, minced
In a large salad bowl, combine kale, avocado, blueberries, tomatoes, carrots, almonds and goat cheese. Combine olive oil, lemon juice or apple cider vinegar, Dijon mustard, black pepper and chives in a jar or salad-dressing shaker with a tight-fitting lid. Shake well, then drizzle vinaigrette dressing over salad. Toss salad well to combine, then enjoy! Adapted from eatingwell.com and natashaskitchen.com.