Created by Ricki Heller of RickiHeller.com
Kale is one of my favorite superfoods, chock-full of antioxidants that fight cancer, anti-inflammatory compounds, a slew of vitamins and minerals, and a good amount of fiber. And best of all, it tastes great! This salad is also infinitely adaptable, depending on which combination of veggies you choose from each category. I generally use whatever I’ve got in the refrigerator that day, and the result is always delicious. As long as you include the base, a few crunchy veggies, and some fresh herbs and nuts or seeds, the rest can be omitted if desired and you’ll still end up with a yummy salad. This recipe is in my new cookbook, Living Candida Free.
Makes 6 to 8 side salad servings or 3 to 5 main course servings.
1 bunch (6 to 9 leaves) curly kale or Swiss chard, or a combination
1 tablespoon (15 ml) olive oil
1 cup (240 ml) mixed baby salad greens, bite-size romaine lettuce, bite-size butter lettuce, arugula (rocket), or a combination
1 medium-size carrot, grated
1 medium-size beet, grated
1 celery stalk, diced
1/2 red, yellow, or orange bell pepper, cored and diced
1/2 cup (120 ml) of at least 2 types of coarsely chopped fresh herbs (my favorites are dill, basil, mint, flat-leaf parsley, and cilantro)
Nuts and/or Seeds
1/2 cup (120 ml) total of any combination of fresh nut pieces and seeds (my favorite combinations are walnuts or pecans and hemp seeds; walnuts or pecans and sunflower seeds; almonds and pumpkin seeds)
2 cups (480 ml) total of any of the following (or any combination):
Finely shredded green or red cabbage
Fruit (if allowed; otherwise, omit):
1 apple or pear, cored and diced; or 1 cup (240 ml) fresh blueberries or strawberries; or 1 avocado, peeled, pitted, and diced
Other Add-Ins (all of these are optional)
1/2 fennel bulb, sliced thinly
4 to 6 radishes, sliced into half-moons
1/3 cucumber, sliced into half-moons
Handful of grape or cherry tomatoes, cut in half
Handful of sprouts (my favorites are sunflower, pea, or alfalfa sprouts)
1. Make the base: Soften the kale: Remove the kale leaves from the stems; discard the stems, then wash and dry the leaves. Stack the leaves, roll tightly (jelly-roll style), then cut thinly crosswise to create long, thin shreds. Chop the shreds into smaller pieces and place in a large salad bowl.
2. Sprinkle the kale with salt and drizzle with about 1 tablespoon (15 ml) of olive oil. Using clean hands, “massage” the kale, squeezing it and squishing it between your fingers, until it begins to darken and soften a bit (this breaks down the fibers in the leaves and renders them more easily digestible—but they will still retain a nice crunch). If using chard, wash and chop it using the same method and add to the bowl (it doesn’t need to be massaged).
3. Assemble the salad: Add the remaining salad ingredients to the bowl. Drizzle with the dressing, toss, and serve. Will keep, covered in the refrigerator, for up to 3 days (and will still remain crunchy!).
Note: For Stage 1 of the anti-candida diet, omit the fruit. It will still taste yummy!
Ricki Heller is the author of Living Candida Free, Naturally Sweet and Gluten-Free Cookbook, and Sweet Freedom: Desserts You’ll Love without Wheat, Eggs, Dairy or Refined Sugar, recommended by Ellen DeGeneres on her website. She blogs at Ricki Heller, featuring recipes made with whole, natural, sugar-free and gluten-free ingredients. Ricki works near Toronto with her husband and chatty dogs.
Recipe used with permission from Living Candida-Freeby Ricki Heller, © 2015 Da Capo Lifelong books. Photo credit: Ricki Heller