I recently read an article in Family Circle about Stacey Murphy, founder of BK Farmyards in New York. Stacey said her teens loved her raw kale and spinach salad – I was skeptical. This was a challenge you know I had to taken on. I don’t have teens anymore, but I have a husband, and I was sure he’d nibble at her healthy salad and then most of it would end up in the compost bin.
Oh, boy, was I wrong about this kale and spinach salad recipe! Mike ate his entire bowl of salad, making happy eating sounds as he swallowed each bite.
I have to say, there is so much more you could do with this basic recipe to turn it into a meal. The dressing uses creamy peanut butter and lemon that you could easily turn into a delicious Asian beef or chicken salad with a dash of soy sauce and a few red pepper flakes. I might try lime instead of lemon the next time. Hmmmmm . . . visions of my next creation are dancing in my head.
Healthy cooking tip . . .
Process fruits and vegetables as little as possible, keeping the skin intact if the recipe allows. Raw, steamed, roasted and stir frying are my cooking methods of choice. I avoid boiling vegetables so that nutrients don’t leach out into the water. Considering the expense of fresh produce, I want to get the most out of it!
- 1 bunch kale, cut into ribbons
- 1 bunch spinach, cut into ribbons
- 1 bunch parsley, chopped
- 2 medium lemons, juiced
- 1 tablespoon apple cider vinegar
- 2 tablespoons olive oil
- 3 tablespoons low fat peanut butter, creamy
- 3 tablespoons honey
- 1 large apple, chopped (not in the original recipe)
- 4 tablespoons sesame seeds , toasted
- 1. Combine kale, spinach, parsley and apple in a large bowl.
- 2. Combine lemon, vinegar, olive oil, peanut butter, and honey in bowl and pour over salad ingredients. Sprinkle with sesame seeds.
Calories: 144, Weight Watchers PointsPlus 4
Total Fat: 8.36g
Total Carbs: 15.54g
Dietary Fiber: 2.58g
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.