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Kale Mango and Pear Salad

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I have to be honest – I don’t love kale. I’ve come to eat it because of it’s extraordinary capacity to provide a multitude of vitamins and minerals that is hard to come by in any other single food. I like it now, but like most people, when I started eating it, the flavour and the texture did not scream delicious. So I’ve had to play around with making it more exciting.

Smoothies and juices is one way to have your kale, masking it with other vegetables and fruits, dates and so forth. Dehydrating into chips another, flavoured with balsamic, olive oil, salt, chilli and other flavoursome combinations. But I must say, by far the best creation yet has got to be this Kale Mango and Pear Salad. It’s really something else. And it’s really a great way to start incorporating this green leafy vegetable into your diet.

 

So what’s so great about this salad?

Kale – 1 cup contains the following percentage of your RDI’s:

Vitamins: K – 684%, A – 206%, C – 134%, B6 – 9%, as well as small quantities of vitamins B1, B2, B3, B5, E and folate.

Minerals: Manganese 27%, Copper 22%,  as well as calcium, potassium, iron, magnesium, phosphorous, zinc, selenium.

Caution: due to the high quantity of Vitamin K in Kale please be aware that it will affect the INR of anyone taking warfarin.

Vitamin K – widely known for its role of clotting the blood, but also important for bone mineralisation, metabolism of calcium, improving brain tissue repair, skin structure, insulin production and for its action as a co-factor in many physiological reactions..

Mango – 1 cup contains the following percentage of your RDI’s:

Vitamins: C – 76%, A – 25%, B6 – 11%, plus small quantities of K, B1, B2, B3, B6, folate and E.

Minerals: Copper, potassium, magnesium

Pear – 1 small pear will provide you with small amounts of:

Vitamins: C, K, folate, B2, B6, B1, B3, E

Minerals:  Copper, potassium, manganese, magnesium

 

So all in all – this salad is hugely nutrient dense, giving your body fuel to perform many of its critical functions and reactions to keep you healthy.

Onto the recipe!

 

Kale Mango and Pear Salad

Serves 4-6

 

Ingredients:

1 head of kale – washed, de-stemmed, chopped finely

2 cups of mango – cubed small

1 green pear – shredded on a mandolin or sliced finely into strips

1/4 red onion – finely diced

Juice of 1 kefir lime

1 tbs EV olive oil

1 tbs raw honey

1 tbs apple cider vinegar

Himalayan salt and cracked pepper to taste

 

Method:

Combine lime juice, olive oil and apple cider vinegar. Whisk to form an emulsion.

Drizzle half of this emulsion over the kale and massage into the leaves for 2-3 minutes or until the leaves begin to soften.

Into the remaining portion of the emulsion add the honey, salt and pepper. Combine well and taste test, remembering that the mango and pear will add sweetness to the dish so better to keep the dressing on the sour side to balance the flavours.

Combine kale, mango, pear, onion and dressing together in a large bowl.

Plate up, serve, and enjoy!

 

 

 

References:

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1952/2

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2005/2

 

 

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