This salad is an antioxidant powerhouse! Some of the healthiest foods on the planet come together to create a beautiful and bold entree or side.
The Aggregate Nutrient Density Index (ANDI) is a scoring system that Dr. Joel Fuhrman created to compare the nutrient content of foods. The score is calculated by dividing the nutrients by the calories. Those foods highest in the nutrients that prevent (and reverse) disease score higher than high calorie foods that lack the good stuff. Basically – it’s all about getting more bang for you buck. When looking at the scores, kale is the star of the show with a perfect score of 1,000! Collard greens, mustard greens and watercress share this honor as well.
What are the scores of some typical poor-performing foods? cheese pizza (12), fast food hamburger (9), corn chips (7), soda (1)
Large veggie-centered salads are an obvious way to get a ton of nutrients. In my time as a salad-builder I’ve come up with a trick that helps me with portion sizing. The secret is, when I sit down at the table I wait for someone to say “You’re going to eat ALL of that?!” If there is complete shock at the enormity of the salad on my plate then I know it’s the perfect size.
Due to their awesome nutrient content, we recommend goji berries, but (no-sugar-added) raisins can be substituted.
Kale Salad with Blueberry Balsamic Dressing
- 8 cups kale, chopped
- 1 apple, chopped
- 1 cucumber, chopped
- 1/4 cup goji berries (or raisins)
- 1/4 cup pecans, chopped
- 2 T sunflower seeds
Blueberry Balsamic Dressing
- 1/4 cup balsamic vinegar
- 1 cup frozen blueberries, thawed
- 5 pitted dates
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- Combine all salad ingredients in a large salad bowl.
- Add all dressing ingredients to food processor. Process for 60 seconds, or until smooth.
- Pour dressing over salad and toss.
- Salad can be enjoyed immediately but refrigerating for 1-2 hours prior to serving results in best flavor.
- Store refrigerated, in a sealed container, for up to 1 week.