Lunch and Dinner Recipes

Kale Superfood Salad with Goji Vinaigrette

Whenever I spend time away from home, I like to pack my own meals.  This makes eating easy and convenient, allowing me to know exactly what I’m eating.  I created this recipe because I needed something to take to a horse show this weekend, something quick, easy, and delicious.  I wanted something that would keep me full and provide me with the energy I needed to be on the move all day.  Why not take some kale, pack it with superfoods, and enjoy it on the go? Bingo.  This salad is filled with healthy fats and protein to keep you full and carbohydrates for all-day energy.

Before I reveal the recipe, I’ll share some of the benefits of all of the superfoods found in my salad.  This salad is macro-friendly, providing protein, healthy fats, and carbohydrates for energy.

  • Kale
    • high in fiber which promotes healthy digestion
    • filled with powerful antioxidants
    • high in vitamin A and vitamin C for vision, skin, immune support, and metabolic support
    • low calorie
    • high in calcium
  • Goji Berries
    • low calorie and low sugar alternative to other dried fruits (think: dried cranberries
    • highest concentration of protein of any fruit (excellent vegan and vegetarian protein source)
    • packed with fiber to promote healthy digestion
    • filled with beta-carotene which promotes healthy skin
    • high in antioxidants
    • boosts the immune system
    • high in iron and other trace minerals
  • Coconut Flakes
    • fiber to encourage proper digestion
    • good source of iron
    • healthy fats to increase satiety and metabolic rate
    • contains prebiotic fiber to promote growth of healthy bacteria
  • Pepitas (Raw Shelled Pumpkin Seeds)
    • high in magnesium to promote a healthy cardiovascular system
    • rich source of zinc
    • filled with antioxidants to reduce inflammation and protect cells
    • high in fiber to promote digestive health
    • natural source of tryptophan to promote sleep
  • Olive Oil
    • filled with healthy monosaturated fats
    • high in antioxidants to fight off disease
    • anti-inflammatory benefits
    • protects against heart disease
    • beneficial for weight loss

These ingredients (along with others) contribute to this delicious salad that is convenient for any meal of the day.  This recipe is extremely easy to make and only takes a few minutes to whip up.

 

Kale.png
Ingredients for a delicious salad

 

When making the vinaigrette in the saucepan, it is important to fully mix all ingredients as soon as they enter the pan.  This ensures that the goji berries will not clump when they cook and will provide an even flavor throughout.

 

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Vinaigrette ingredients prior to cooking

 

It is important to keep an eye on the vinaigrette because it cooks VERY quickly.  Make sure to remove from heat as soon as the goji berries are plump to ensure that they wont burn.  If you do overcook the mixture, just add a shot of water to thin it out.

 

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Fully-cooked plump goji berries

 

Once the vinaigrette is cooked, pour over kale, add toppings, and serve immediately for a warm, delicious salad.

Vegetarian / Clean Eating / Paleo / Vegan friendly

Kale Superfood Salad with Goji Vinaigrette

by Coconuts & Kilos

Makes one serving meal-sized serving or two side saladsIMG_5065.JPG

·       3 cups chopped kale

·       1 tbsp olive oil

·       1 tbsp honey*

·        1/2-1 tsp minced garlic**

·       1/2 tbsp red wine vinegar

·       1 1/2 tbsp dried goji berries

·       1 tbsp pepitas

·       2 tbsp unsweetened coconut or toasted coconut flakes

Place chopped kale in a large bowl.  Break down kale by massaging it with your hands until the leaves are tender.  In a small saucepan, combine goji berries, olive oil, honey, garlic, and red wine vinegar.  Heat on medium until goji berries are plump.  Drizzle over kale and mix until well combined.  Add additional olive oil, red wine vinegar, and/or honey to taste.  Toss with pepitas and coconut and enjoy 😊

Notes

*Vegan: eliminate honey and add preferred sweetener, increase amount of olive oil

**Garlic: I left the amount of garlic open to interpretation so that you can customize the amount of garlic based on your preferences

I prefer a light salad, but feel free to increase amount of vinaigrette ingredients to create a stronger taste from the dressing

Nutrition Facts

1 serving (divide in calories and macros in half if using as two side salads)

Amount Per Serving
Calories: 431.5 g
Total Fat: 24.7 g
Total Carbohydrate: 50.5 g
Protein: 12.1 g

 

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