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Mango, Almond and Kale Salad

Vegan | Gluten free

Prep: 10 minutes
Cook: 10 minutes

 

kale salad

 

Salads don’t need to be boring, try mixing it up with a kale salad! Add in fresh seasonal organic produce, some crunchy textures and a drizzle of tangy lime dressing.

Kale is a particularly rich source of bioactive compounds including phelolic antioxidants, flavonoids, glucosinolates, dietary fibre, minerals; Iron (non-heme), zinc, magnesium, manganese and calcium and vitamins C and pro-vitamin A. Kale has been reported to exhibit the highest antioxidant/nutrient capacity of that in the brassica family.

Here’s a tip to get the most from your kale! Massaging the kale avoids all forms of heat treating, yet tenderises the kale oh so perfectly. Otherwise, cooking green kale can lose up to 40% of glucosinolates  & Vitamin C is also extremely sensitive to heat treatment.

 

kale-salad3

 

Ingredients:
  • 1 x bunch of kale de-stemmed and roughly chopped into bite size pieces
  • 1 x tbsp. olive oil
  • ½ x juice of lemon
  • 2 x mango cheeks cubed
  • 3 x pieces of the gluten freedom bread broken roughly into croton size pieces
  • 1/3 x cup Insecitide Free Flannerys own raw almonds
  • 1 x can absolute organic chickpeas rinsed and drained
  • ½ x avocado cubed

Garlic & lime dressing:  

  • 1 x clove of garlic
  • 2 x tbsp. olive oil
  • juice of 1 lime
  • 1 x tbsp. honey
  • salt and pepper to taste

 

kale salad

 

Method:
  1. Preheat oven to 180 degrees Celsius
  2. De-stem kale and roughly chop into bite size pieces.
  3. Add kale to a bowl and drizzle with olive oil and lemon juice and massage with hands for 5-10 minutes or until tenderised.
  4. Roughly break the bread into croton size pieces and drizzle with olive oil and salt and pepper and pop into the oven for 5-10 minutes or until golden brown and crispy
  5. Roughly chop almonds
  6. On a stovetop, heat a small pan on medium –high heat and toast the almonds until golden brown.
  7. To assemble salad, add kale, almonds, chickpeas, mango and avocado to a bowl and toss to integrate ingredients evenly.
  8. In a separate bowl, mix the dressing ingredients and whisk together.
  9. Add dressing to salad when serving.

 

Recipe by Bridget Hunt

kale salad

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