This Superfood Salad with Kale and Blueberries is easy to make and is ready in just 15 minutes! It is loaded with healthy ingredients and is full of flavor.Jump to Recipe
I have to admit, I've never been a big fan of kale until recently. I had always thought of it as a garnish, not as something I would actually want to eat. That was until I discovered massaged kale.
Let's face it, kale is a fibrous vegetable which can be tough for some people to chew and digest. Massaging it prior to consumption helps to break down those fibers and leaves you with light, tender greens. It can also cut down on the bitterness.
How to Massage Kale
This step is not necessary, but I personally find that it results in a more pleasurable texture. And let's face it, who doesn't like a good massage? 😉
Simply place your kale into a large bowl and add 1 tablespoon of lemon juice and a pinch of salt. With clean hands, massage the kale by rubbing it firmly between your fingers for 1-2 minutes, or until the volume of kale is reduced to half.
After the massage, you will notice that the leaves are a bit darker and shiny in appearance, and silky in texture. It makes the perfect base for a superfood salad!
What is a superfood salad?
A superfood salad combines whole foods that are nutrient dense and super healthy! Just look at this lineup of nutritious ingredients:
Kale is loaded with antioxidants, vitamins, minerals, and fiber. Just one cup provides four times the recommended daily intake of vitamin K!
Blueberries - These tiny berries are packed with a huge amount of antioxidants, in particular a group of flavonoids called anthocyanins, which may help protect against heart disease, cancer, and aging!
Edamame are immature soybeans that can be found in the frozen vegetable section of your supermarket. They provide 9 grams of fiber and 11 grams of protein per serving!
Carrots - A serving of carrots will provide you with two times the recommended intake of vitamin A which is important for eye, heart, and immune health.
Green onions are also known as scallions and have a milder taste than most onions. They have antibacterial properties, may strengthen the immune system and prevent the growth of cancer.
Almonds are high in protein and fiber which may help you to feel full longer, so that you consume less calories. They are also healthy for your heart and may help to lower both your blood pressure and cholesterol.
The preparation of this salad is easy peasy. Aside from massaging the kale, you only need to toast the slivered almonds. Simply toss all of the ingredients together with olive oil, balsamic vinegar, and a little bit of salt and pepper. Voila!
Other healthy salads you may enjoy:
- Chickpea Salad
- Avocado Flower
- Fiesta Corn and Avocado Salad
- Strawberry Spinach Salad with Lime Vinaigrette
Superfood Salad with Kale and Blueberries
- 10 ounces Kale shredded (10 cups)
- 2 cups Blueberries fresh
- 1 cup Edamame frozen and thawed
- 1 cup Carrot shredded
- 1 cup Almonds slivered
- ¼ cup Green Onion sliced
- ¼ cup Olive Oil
- ¼ cup Balsamic Vinegar
- 1 Tablespoon Lemon Juice
- ½ teaspoon Black Pepper
- ¼ teaspoon Salt
- Place almonds in a skillet over medium heat and toast for 2 minutes or until golden brown. Set aside.
- Place kale in a large bowl. Add the lemon juice and a pinch of salt. With clean hands, massage the kale by rubbing it firmly between your fingers for 1-2 minutes, or until the volume of kale is reduced to half.
- Add the blueberries, edamame, carrot, green onion, almonds, olive oil, balsamic vinegar, salt, and pepper. Toss to coat, then serve.
- Massaging the kale is optional and will result in more tender greens.