Whole grains like spelt and other high-fiber foods like kale, beets, and apples help promote a healthy gut and ease digestion. This fiber-packed salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing. Choose a crisp, sweet-tart apple such as Pink Lady for best results, and don’t skip massaging the kale, which helps it to soften up. Kale holds up well, even once dressed, so any leftovers, (assuming there are any), will last until the next day in the refrigerator.
Time saver
Batch-cook your spelt and beets in advance and have them ready in the fridge so you can put the salad together easily and quickly. To roast beets, trim and scrub them, sprinkle with a pinch of salt and pepper, and prick with a fork. Wrap them in parchment paper and roast in the oven at 375 F for about 50 minutes.
- 3 cups washed and finely sliced kale
- + pinch salt
- 1 Tbsp extra-virgin olive oil
- 1 cup ) cooked spelt
- 1 tsp lemon zest
- 1/4 tsp dry mustard powder
- 1/2 tsp honey
- 1 Tbsp lemon juice
- 1 Pink Lady apple
- 3 medium-sized beets trimmed, roasted, and cooled
- 1/4 cup sliced almonds
- In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
- In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all the lemon juice.
- Finely slice apple into matchsticks and add to the bowl with kale and spelt. Pour lemon juice mixture overtop and stir well.
- Arrange salad on a serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.
Per serving: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium
