Must-Have Kale Salad to Go

Here’s a tasty recipe, created by a White House chef, to take to work for a heart-healthy kale salad lunch on the go. Experiment with other ingredients too — there are dozens of anti-inflammatory salad recipes for salads in a jar, which I often bring to the office for my midday meal. This works well as part of cardiovascular diet recipes that focus on foods for heart disease prevention. Makes 4 servings, to be packed in individual 1-quart Mason jars with lids.

For the Salad

1 bunch kale, washed and spun dry
1/4 small purple cabbage, shredded, washed and spun dry
1 small carrot, peeled and shaved
1 small fennel, sliced thin
1 cup pumpkin seeds
1 cup dried cranberries
1/2 cup shaved Parmesan cheese
1 Serrano pepper, sliced thinly

For the Dressing

2 lemons, zest and juice
1 clove garlic, minced
1 shallot, finely minced
1 tbsp. honey
2 tbsp. apple cider vinegar
4 tbsp. olive oil
Salt and pepper to taste

For Garbanzo Bean Crouton Garnish

1 can garbanzo beans, drained
1 tbsp. curry spice mix

Preparation

In a small bowl, whisk together lemon juice, zest, garlic, shallots, honey, and vinegar. Add olive oil slowly and season with salt and pepper. Pour into the bottom of the four Mason jars equally.

For the salad, put one-fourth of the kale strips in each jar on top of the dressing. This is a great way to enjoy kale benefits heart health while making a heart-healthy meal prep easy. Divide the shredded cabbage equally for the next layer, followed by the carrots and fennel. Top each salad jar with pumpkin seeds, cranberries, Parmesan cheese, and Serrano peppers. Close the lids tightly and refrigerate until use.

The garbanzo bean croutons can be packed separately to maintain their texture.
To prepare, preheat oven to 400°F. Spread the garbanzo beans on a cookie sheet. Roast until dry and crispy, about an hour. Toss in the spice and store in a covered container. When ready to eat the salad, shake the jar and place contents in a salad bowl. Top with crunchy garbanzo croutons and enjoy. Adapted from the letsmove.gov website.

Kale Salad Benefits for Heart

Kale is loaded with antioxidants, vitamins, and minerals that support cardiovascular wellness. As part of a heart-healthy meal prep, it can help lower cholesterol, improve blood vessel function, and reduce inflammation. Leafy greens like kale are linked to a lower risk of heart attack and stroke. 

The pumpkin seeds and olive oil in this recipe provide healthy fats, which are important for maintaining good cholesterol levels. Cranberries add natural sweetness and antioxidants, while the fiber in kale helps manage blood sugar. 

Including foods for heart disease prevention like kale in your daily diet supports long-term cardiovascular diet recipes that promote strong arteries and overall wellness.

FAQs

Is kale good for heart patients?

Yes, kale is rich in fiber, antioxidants, and nutrients that support heart health.

What is the best salad for heart patients?

A salad with leafy greens, healthy fats, and colorful vegetables works best.

Is it okay to eat raw kale in a salad?

Yes, raw kale is safe and nutritious when washed and prepared properly.

Is kale salad good for high blood pressure?

Yes, kale contains potassium and other nutrients that may help lower blood pressure.