Posted by Nutrition, Weight Loss and Wellness | Posted on 13-03-2015| Posted in
Move over French fries! “Go Green” has a whole new meaning in the Memorial Medical Center cafeteria as a kale-based super salad has emerged as the most requested recipe from employees since Memorial implemented its Green Light, Choose Right menu. See the recipe below.
“I’ve received so many compliments on our kale salad,” said Christina Rollins, registered dietitian nutritionist and director of Memorial’s Food and Nutrition Services. “Customers seem to really enjoy the flavor and often choose it instead of, or in addition to, a fresh garden salad.”
Kale is an increasing popular green leafy vegetable similar to spinach. According to the Academy of Nutrition and Dietetics, kale is rich in antioxidants, an excellent source of vitamins K, A and C, and is a good source of fiber.
MMC Super Food Salad
Yields 12 servings
6 cups kale, coarsely chopped
1 cup blueberries, fresh or frozen
¼ cup red onion, diced
1½ cups carrots, shredded or diced
3 ounces edamame, shelled
¾ cup dried cranberries
1½ cup grape tomatoes, halved
¾ cup cranberry vinaigrette
Cranberry Vinaigrette Dressing
Yields 3 cups
1½ cup + 2 tbs Ocean Spray diet cranberry juice
2 Tbsp red wine vinegar
1 Tbsp basalmic vinegar
2 Tbsp Dijon mustard
¾ cup extra-virgin olive oil
¼ tsp salt
¼ tsp black pepper
Combine juice, vinegars and mustard in blender. Pulse to mix. With blender running, slowly stream in olive oil. Season with salt and pepper.
Cook and cool edamame according to package directions. Rinse kale and remove leaves from ribs, chopping leaves into bite-sized pieces. In a large bowl, combine the kale and the vinaigrette and massage gently. Add the rest of the ingredients and toss to mix.
Nutritional info per 4-ounce serving: 100 calories; 4.5 grams fat; 8.75 grams sugar; 0 grams cholesterol; 2.5 grams protein; 14 grams carbohydrates; 51 milligrams sodium; 2.5 milligrams fiber.