Of all the super healthy greens, kale is the king. A member of the cruciferous family, this leafy green is very nutrient dense. Kale contains: Vitamins A, K, C, B6, Manganese, calcium, copper, potassium, magnesium, flavonoids quercetin and kaempferol, sulforaphane, indole-3-carbinol, lutein and zeaxanthin. It can help lower cholesterol, improve eyesight, may ward off some cancers, and is a good anti-inflammatory.
Blueberries are sweet, nutritious and wildly popular. They are considered to be the ultimate anti-aging memory food and are the most nutrient dense of all berries. They contain Vitamins C and K, manganese, and flavonoid anthocyanins. Studies have shown that blueberries may help improve night vision, reduce eyestrain, and slow the deterioration of memory and motor coordination associated with aging.
Put together, these two super foods are a winner.
When I cook or make salads, I add as much or as little as I feel is necessary. I cook "to taste."
- kale (buy pre-cut for a quick put together)
- avocado peeled, pitted, and cut into smaller pieces
- apple peeled, cored, and cut into smaller pieces
- unsalted pumpkin seeds
- goat or feta cheese
- blueberries fresh or frozen
- olive oil
- white balsamic vinegar
- ginger grated
- raw honey
- salt and pepper to taste
- In a bowl, mix kale with a little bit of salt, pepper, and a light coating of olive oil.
- Add avocado, apple, blueberries, pumpkin seeds, and cheese to the kale.
- In a blender, combine a handful or two of blueberries, about three tablespoons of olive oil, one to two tablespoons of white balsamic vinegar, grated ginger (this could make the dressing go spicy so go easy and add more if needed), about a teaspoon of raw honey and some water to thin the mixture.
- Plate the salad, drizzle dressing over the top, and enjoy!
The dark green hues of kale, and rich blue in the berries make this salad not only appetizingly yummy to look at, but it also packs a powerful, nutritional punch.