About the Recipe
This powerhouse salad is packed with ingredients that nourish your gut and brain. Blueberries are loaded with antioxidants which help to protect the brain from oxidative stress and inflammation. The fibre and sulphur compounds in kale, support digestion and feed the beneficial gut bacteria. Avocado is rich in healthy fats and magnesium, which play a role in brain function and mood regulation. The fibre in corn is prebiotic that feeds the beneficial gut bacteria, promoting growth and activity. Apple cider vinegar is fermented and contains natural probiotics which support digestion and improve nutrient absorption. Walnuts are a good source of omega-3 fatty acids that are important in maintaining brain cell membrane health and supporting the brain’s ability to form new connections. The monounsaturated fatty acids and phenolic compounds in extra virgin olive oil help to protect the brain through their anti-inflammatory and antioxidant properties. Together, the foods in this nutrient-dense salad support mental clarity, balanced mood, and a healthy, happy gut.
Ingredients
Salad Ingredients
1 large bunch of kale, stems removed, washed, dried and chopped into smaller pieces
Extra virgin olive oil for the kale
Pinch of Himalayan or sea salt
1 ½ cups fresh blueberries
1 large avocado, cut into cubes
1 ear of corn, steamed and cut off the cob
½ cup basil and mint, roughly chopped
½ cup raw walnuts, roughly chopped
Dressing Ingredients
¼ c fresh orange juice
2 Tbsp apple cider vinegar
2 Tbsp extra virgin olive oil
½ Tbsp honey
1 small clove of garlic, grated or minced
Himalayan salt and pepper to taste
Preparation
Method:
1. Place the kale in a large bowl. Drizzle with 1-2 tsp of extra virgin olive oil and sprinkle with salt. Massage the kale until the volume decreases by about a third and the kale is tender.
2. In a small bowl, whisk together the orange juice, apple cider vinegar, olive oil, honey, and garlic.
3. Add salt and pepper to taste.
4. Dress the kale with 2/3 of the dressing and taste. Let the salad rest till serving time.
5. When ready to serve, taste the salad and add more dressing if desired.
6. Dice the avocado and mix it into the kale with the blueberries, corn and fresh herbs.
7. Gently toss the salad and sprinkle the walnuts on top.
Note:
1. The recipe works equally well with curly kale or Tuscan (Lacinato) kale. Curly kale can be torn into smaller pieces but I prefer to cut Tuscan kale into strips to make it easier to break down when massaging with the oil and salt.