Ah Kale… a quick search will firmly cement this leafy green in it’s place of ‘super-foods’, meaning foods that are extremely nutritious and healing to the body.
Loaded with the caratenoid lutein, folate and Vitamin K, these anti inflammatory compounds are known to dramatically improve cognitive function and well being.
But is Kale really so good to eat? Done right, you can add ‘absolutely delicious’ to the list of accolades for this powerhouse. The key is to make a really fabulous dressing, that hits the notes of just the right amount of sweet and tangy to balance the acidity of the vinegar.
All of these meet in my blueberry balsamic dressing, where loads of fresh blueberries are blended right into the balsamic dressing, and gently massaged into the kale, the result, sublime!
The second powerhouse food in this set, the humble blueberry, is rich in anthocyanins, a group of flavonoids with incredible antioxidant and anti-inflammatory properties. These compounds work to improve circulation and cognitive function.
To top it all off, quite literally, lightly toasted walnuts, heck it’s no surprise these guys are a significant source of brain boosting alpha-linolenic acid (ALA), a plant based omega-3, they even look like little brains!
The final touch, a generous sprinkling of probiotic rich feta cheese, bursting with calcium, phosphorous and Vitamin A.
Top that off with extra fresh blueberries, and you have a great salad to bring along to your next festivity. Don’t you feel smarter already?
Enjoy!
Chef Carol
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Blueberry Kale & Walnut Salad with Blueberry Balsamic Dressing
- Prep Time: 20
- Total Time: 20
- Yield: 8 1x
Description
Featuring brain boosting kale, blueberries, feta and walnuts in a tangy blueberry balsamic dressing, the perfect make ahead salad.
Ingredients
For the Dressing:
1 cup fresh or frozen Blueberries
½ cup Balsamic Vinegar
½ cup Extra Virgin Olive Oil
1 Tbsp. fresh Lemon Juice
1 Tbsp. Dijon Mustard
1 tsp. Raw Honey
½ tsp. Sea Salt
Salad Ingredients:
2 bunches Kale of choice
1 ½ cups fresh Blueberries
1 cup fresh Feta or Goat’s Cheese, crumbled
½ cup Walnuts, lightly toasted and diced
Instructions
- Place all the dressing ingredients in a blender, and blend until still slightly chunky
- Place the kale in a large bowl, and pour over a little of the dressing, ‘massage’ the kale, adding just enough dressing to coat evenly
- Serve the kale onto individual plates or a platter, scatter the fresh blueberries over the salad, and top with the feta cheese and toasted walnuts.
- Category: Salads
Keywords: brain boosting foods, kale and blueberry salad, antioxidant powerhouse
All my favourite foods in a salad