We are inching closer and closer to Christmas… I cannot believe this year is coming to an end so quickly. Before it does though, I wanted to provide you with this festive creamy kale salad. Kale is a great, super-healthy vegetable that funnily enough Germans tend to eat at this time of the year heavily boiled including some bacon. Seldomly though is it seen in or consumed in its raw form here.
But Kale is absolutely delicious, especially (!!) in its raw form. This creamy kale salad is perfect for entertaining or a potluck. If you have never had kale in a salad before, it actually benefits from sitting for a bit. This also means that in comparison to a “regular” salad it does not welt as quickly and continues to retain its crunch. If you want to make this salad in advance, prepare the fennel, sauce, kale and chop all the vegetables, but keep separate. You can also already prepare the chickpeas and then pop into the oven last minute. Then simply toss the salad ingredients together and serve 🤗.
Why is this Creamy Kale Salad good for you?
This cruciferous vegetable has received quite a bit of hype in the last few years and there are some good reasons why. It is very nutrient-dense and high in fiber. Kale contains extraordinary amounts of Vitamin A, K, and C. It is also quite high in Manganese. As is a common theme on this blog and present in many vegetables, Kale is loaded with antioxidants. Two of them are called “Kaempferol” and “Quercetin”. In initial studies, these two have been found to decrease inflammation, along with protecting your heart, your cells from cancer and potentially having an anti-depressant effect.
This little bulb has a bit of anise tasting properties. It is loaded with Potassium, Calcium, and Vitamin A. Potassium is one of the most important minerals in our bodies. It helps in regulating fluids, signals to our nerves, and the contracting of muscles. The nutritional profile of fennel is particularly beneficial for our bone health.
Oranges are not only delicious but also contain a healthy, good-for-you dose of vitamins and minerals. They contain Vitamin C, Thiamine, Folate, and Potassium. Oranges are also high in dietary fiber, which helps to keep your bowels moving and your digestive tract healthy. Oranges may also benefit your heart health. The flavonoids found in oranges have shown in studies to make your blood thinner and reduce overall blood pressure levels.
Miso is slowly becoming more popular in the Western world. Originating from Japan, it is a thick soybean paste that has been fermented and is rich in Copper and Manganese. Miso is great for your gut as the fermentation process feeds your good gut bacteria and may at the same time decrease inflammation and irritability in the digestive tract. Strong gut flora is also associated with better immunity and reducing the growth of harmful bacteria.
How can I adjust this recipe to my dietary requirements?
This recipe is naturally gluten-free, plant-based, and vegan. For a paleo version – I have found a recipe that does sweet potato croutons, which you can access here. You could simply swap these in for the chickpeas. Also, Miso is technically not paleo, but is oftentimes accepted due to its health benefits.
And there you have it for this week 🤗. I hope you enjoy this festive, seasonal creamy kale salad and fall in love with it as much as we did 🥰. Let me know what you think over on Instagram under @life_and_lemons_foodblog and with the #lifeandlemonsfoodblog 🥳.