Massaged Kale, Pomegranate & Sunflower Seed Salad with Honey Dijon Vinaigrette
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This delicious salad is quick and easy to put together, is full of sweet and savory flavor, and is the perfect healthy meal prep salad. Perfect for those following the Mediterranean diet, who are vegetarian, or are simply looking for their next favorite go-to salad.
If you are not vegetarian and want to add a little extra protein, simply add some chicken, turkey, or salmon to this delicious salad.
Full of Easy-to-Find Superfood Ingredients
This recipe includes a few superfood ingredients worth highlighting:
Kale has become quite popular recently and for good reason. It is incredibly nutrient-dense and is high in Vitamins C, A, and K, as well as Vitamin B6, Manganese, Calcium, Copper, and Potassium - a true superfood! Kale is high in antioxidants and polyphenols that help protect you from oxidative stress, therefore decreasing your chance of developing cancer. It also supports heart health by keeping your blood pressure within a healthy range and is anti-inflammatory. (reference)
Pomegranate arils are high in antioxidants and are an anti-inflammatory food. They are high in Vitamin C and folate, high in fiber, and have been shown to protect against cancer. They also protect your heart by lowering blood pressure, decreasing inflammation in your arteries, and preventing the development of atherosclerosis (plaque in your arteries). (reference) Lastly, pomegranate arils were found to support urinary and kidney health by keeping inflammation in check and preventing the development of kidney stones.
Sunflower seeds are a fun addition to recipes and have been found to decrease your risk of developing cardiovascular disease, high cholesterol, and high blood pressure. The zinc and selenium found in these seeds support a healthy immune system, while the B vitamins support healthy energy levels. (reference) They are also high in healthy fats and protein, making them a great addition to soups and salads to make the meal more filling.
Honey is high in polyphenols, which help with digestion, supports brain health, and protect against heart disease, diabetes, and some cancers. It is also rich in antioxidants, is better for keeping your blood sugar levels balanced compared to regular sugar, and has antibacterial properties. Buying local honey can also help with seasonal allergies.
Goat cheese is a great option for those of us who are sensitive to cow’s milk (and their cheese), and it comes with its own unique health benefits. Goat cheese is high in selenium, which supports your mood. It is also high in copper and Vitamin B2 (also called riboflavin), which supports the production of healthy red blood cells and aids in the absorption of iron. Goat cheese also supports a healthy gut with probiotics, is a great source of healthy fats, and supports bone health with high levels of calcium. (reference)
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Servings: 2 salads
Ingredients:
For the massaged kale:
3 cups kale
1 Tablespoon apple cider vinegar, white balsamic vinegar, or lemon juice
1 Tablespoon olive oil
For the salad:
The prepared massaged kale (see above)
1 cup pomegranate arils
2 oz. goat cheese (omit if Paleo)
3 Tablespoons raw sunflower seeds
2 Tablespoons honey dijon vinaigrette (see below)
For the honey dijon vinaigrette:
1/3 cup olive oil
2 Tablespoons apple cider vinegar
1 Tablespoon honey
1 Tablespoon minced garlic
2 Tablespoons dijon mustard
1/4 teaspoon pink Himalayan salt
1/8-1/4 teaspoon black pepper
Directions:
Add the kale, vinegar, and olive oil to a bowl and, using your hands, massage the kale under it softens and turns a dark green.
In a smaller bowl, add all of the ingredients for the honey dijon vinaigrette and whisk together until well combined.
Divide the kale between two bowls, then add the pomegranate arils, goat cheese, and sunflower seeds to each bowl.
Drizzle each bowl with about 1 Tablespoon of the honey dijon vinaigrette (or more to taste) and serve.
Notes:
Adding some chicken to this salad makes it even more filling and adds protein to your meal.
Nutrition (not including dressing):
Calories: 228 | Total Fat: 20 g. | Total Carb: 20 g. | Protein: 10 g | Sugar: 8 g | Fiber: 7 g
Nutrition for the dressing (1 Tablespoon):
Calories: 72 | Total Fat: 7 g. | Total Carb: 2 g. | Protein: 0 g | Sugar: 2 g | Fiber: 0 g
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Did you enjoy this recipe? Check out these other delicious salads:
15 Easy Salad Recipes for the Mediterranean Diet That Aren’t Boring
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