Kale is known as the queen of greens since it has one of the most health benefits than any other vegetable. In one cup of chopped kale, there are 33 calories, 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C and 684% of vitamin K. Impressive, right?! It doesn’t stop there though – – it also is a good source of minerals copper, iron, manganese, phosphorus and potassium. This leafy green also lowers the blood cholesterol levels and reduces the risk of heart disease.
So with that being said, T.W.O. enjoys making kale salads for lunch to ensure they reach their required daily value of nutrients. Check out this Kale, chickpea, and carrot salad and lemon vinaigrette recipe below.
– 2 bunches lacinato kale
– 1- 15 ounce can chickpeas
– 1 cup fresh lemon juice
– 2 cups shredded carrots
– 2 Tablespoons spicy brown mustard
– 4 Tablespoons basil olive oil
– 1 teaspoon Organic Blue Agave
– ¼ cup rice vinegar
– 4 Tablespoons balsamic vinegar
– 1 teapoon garlic powder
– Krazy Salt
Wash and rinse the kale. Remove core stems and chop. (T.W.O. didn’t remove the entire core stem – just the thick part near the bottom. We like the little crunch in our salad!) Place in a bowl. Add the chickpeas. Chopped the carrots in thick slices and add to the salad mixture. The thinner the slices, the soggier the carrots will get as the salad marinates…. So thick slices work best!
In a dressing shaker or cup, add the lemon juice, spicy brown mustard, basil olive oil, rice vinegar, balsamic vinegar, agave and garlic powder. Mix/ Shake well. Add Krazy Salt and pepper to taste.
Toss the salad dressing in the salad mixture and place in the refrigerator to marinate. For best results, leave in for about an hour. You can also leave the kale in a sealed container without it going soggy for up to 2 days. Great idea for weekday lunches!
Happy healthy cooking!
Bored of your traditional salad?! We’ll T.W.O. has a new recipe for you! Cabbage crunch salad has been a favorite side dish in T.W.O.’s family for generations. It’s easy, fresh and a crowd pleaser!
– 1 head of green cabbage
– 1 cup green onions, chopped
– 1/3 cup cilantro, chopped
– I package chicken top ramen noodles
-3/4 cups rice vinegar
-1/4 cup red wine vinegar
-1/3 cup vegetable oil
-2 tablespoons white sugar
-1 packet top ramen seasoning (included in package with dry noodles)
– Krazy Salt
Using a sharp knife, cut the cabbage in half. Take the “core” out of each half. Next, cut the cabbage in thin slices to create a “slaw”. Put the cut cabbage in a mixing bowl. Add the chopped green onions and cilantro. Break the top ramen into small clusters over the salad. If you are having a hard time breaking the ramen, place the ramen into a Ziploc bag and pound until small clusters are created. Combine the noodles with the cabbage.
For the dressing, add all the ingredients together and mix well. Add fresh ground pepper and Krazy Salt to taste.
Pour the dressing over the cabbage mixture and toss. Make sure the dressing, ramen noodles and green onions are evenly distributed throughout the cabbage slaw. After everything is mixed well, cover with foil or plastic wrap and put in the refrigerator. It’s best to let the salad marinate for at least one hour before serving. Serve chilled.
Need to spice up your salad? Well, T.W.O. has the perfect recipe for you. This salad is filled with nutrients, protein and antioxidants and will be sure to leave you wanting seconds! The baby kale leaves are tossed in a homemade lemon vinaigrette, topped with roasted almonds, pomegranates and sliced apples. Oh and it doesn’t stop there-we need protein right? Yes! How about a lean barbeque flank steak that was marinated in Hawaiian teriyaki sauce? You got it! Check out how to make this salad from scratch.
– Baby Kale
– 1 cup pomegranate seeds
– ¼ cup roasted almonds, chopped
– 1 Pink Lady apple, sliced and diced
– 2 cups Trader Joes Island Soyaki sauce
– Flank Steak, lean
– 1 Lemon
– 4 Tablespoons spicy mustard
– 1 teaspoon olive oil
– 1 teaspoon balsamic vinegar
Marinate the flank steak for a minimum of 2 hours prior to barbequing. About 20 minutes before you are ready to barbeque, take the meat out to bring to room temperature. While the barbeque is heating up, prepare your salad.
In a bowl, mix together the kale, pomegranate, roasted almonds and apples. Set aside.
Put the meat on the barbeque and cook on medium heat. The meat should take about 15 minutes depending on your barbeque.
While the meat is cooking, prepare your dressing. In a small bowl, mix together the lemon juice, spicy mustard, olive oil and balsamic vinegar. Add salt and pepper to taste. Mix the dressing in the salad. It is okay to let the salad dressing marinate the kale. Kale won’t get soggy like most lettuce.
When the meat is done, take it off the barbeque and transfer to a cutting board. Thinly slice the meat. Plate the salad and top of it with the flank steak. And that’s it…you have yourself a fresh, hearty salad that will satisfy any audience.
Fall is just not in the air, but also in quinoa! T.W.O. loves making this harvest quinoa salad during the autumn months. It makes a great side dish, lunch meal, or snack! Serve it hot or cold! It’s just not perfect sweater weather, but perfect quinoa weather.
-2 cups water
-1 cup red quinoa, rinsed
-1 green apple
-1 cup spinach
-1/2 cup of dried cranberries
-1 lemon, juiced
-3-4 tablespoons olive oil
-1/3 cup balsamic vinegar
-3 tablespoon apple cider vinegar
-Salt & Pepper
-Goat cheese, crumbled
Bring 2 cups of water to a boil. Add a dash of cinnamon and garlic power. If you want a little kick, add a dash of cayenne pepper. Once the water is boiling, add quinoa and reduce to low-medium heat. Cook for about 12-15 minutes. While the quinoa is cooking, cut the apple (unpeeled) and spinach.
When the quinoa is done, fluff with fork and cool for 10-15 minutes.
Once cool, add olive oil, lemon juice, balsamic vinegar, apple cider, garlic powder, salt and pepper and mix. Next add in apple, spinach and cranberries and mix well.
Allow salad to chill for about 20 minutes. When you are ready to serve, crumble goat cheese over salad. (If you plan to serve, only let quinoa cool for about 2 minutes before adding in the ingredients. Top salad with goat cheese when you are ready to serve.)
*T.W.O. also likes to add grilled chicken breast to the salad or even chunks of roasted sweet potatoes.
Remember that Sriracha Glazed Chicken Kebab recipe posted by T.W.O on Monday? Have you had the chance to try the recipe out? If you haven’t- you better get on it! And if you have, there are most likely leftovers! Hooray! T.W.O. decided to mix it up with the sriracha glazed chicken and add it to a salad! This dish is so refreshing, light, and has a nice balance of a sweet, but spicy kick to it!
–Sriracha Glazed Chicken, diced (link the post here)
*T.W.O. used romaine lettuce
**If you don’t feel like making your own dressing recipe, T.W.O. has discovered a great Cilantro dressing from Trader Joe’s.
First, wash and chop up the lettuce, mango, tomatoes, cucumbers, and mushrooms. Next dice your chicken into cubes. T.W.O. heated up their chicken just a bit before tossing into salad, but it can also be served at room temperature. After all the ingredients are platted, drizzle the dressing on the salad. Easy as that!