Raw Kale Salad with Pumpkin Seeds

This salad brings out the best in kale, a phytonutrient-rich food that provides more immune-enhancing vitamin C than other leafy greens. Dark green dinosaur (Tuscan) kale is less bitter than its curly-leaf cousin, but either type will work. Crunchy pumpkin seeds serve as more than a garnish—they contain zinc, a mineral that regulates the production of infection-fighting white blood cells. Immunity boosters: Kale, pumpkin seeds

Raw Kale Salad with Pumpkin Seeds

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Servings

4 people

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Ingredients

• 1 bunch dinosaur or lacinato kale, stems removed and discarded, leaves thinly sliced
• 3 tablespoons extra-virgin olive oil
• Juice from 1 lemon
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, halved and thinly sliced
• 1 ripe avocado, cut into chunks
• 1/4-1/2 cup raw pumpkin seeds

Ingredients 1 bunch dinosaur or lacinato kale, stems removed and discarded, leaves thinly sliced 3 tablespoons extra-virgin olive oil Juice from 1 lemon 1 cup cherry tomatoes, halved 1/2 small red onion, halved and thinly sliced 1 ripe avocado, cut into chunks 1/4-1/2 cup raw pumpkin seeds

Servings 4 people Print Recipe

Instructions

1. In a large bowl, combine kale, olive oil, lemon juice, and a pinch of sea salt. Massage kale with your hands for a few minutes until it begins to break down and turn bright-dark green.
2. Add remaining ingredients and season to taste with sea salt and pepper; toss gently to combine. Serve cold or at room temperature.

Recipe Notes

Nutrition Facts

Raw Kale Salad with Pumpkin Seeds

Amount Per Serving

Calories 257 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 4g 20%

Polyunsaturated Fat 5g

Monounsaturated Fat 12g

Sodium 18mg 1%

Total Carbohydrates 12g 4%

Dietary Fiber 3g 12%

Protein 6g 12%

* Percent Daily Values are based on a 2000 calorie diet.

 

257 cal, 21g fat (12g mono, 5g poly, 4g sat), 0mg chol, 6g protein, 12g carb, 3g fiber, 18mg sodium