Kale Salad with Pomegranates and Lemon Vinaigrette

Eating kale and other leafy greens helps to reduce our cognitive decline as we age. Kale is full of vitamins and nutrients, like iron, vitamins K and vitamin A, that our bodies need to be in our best health! By incorporating kale into our diets, we can improve many different facets of our health- from our eyes and brains, to our hearts and our liver.

Kale Salad with Pomegranates and Lemon Vinaigrette
Level: Easy   Yield: 6 servings
Total: 20-minutes   Serving Size: 1 cup

Ingredients (Salad)

  • 1 bunch kale, de-stemmed and torn into small pieces
  • ½ cup pomegranate seeds
  • ¼ cup walnuts toasted
  • 2 tablespoons unsweetened shredded coconut

Ingredients (Lemon Vinaigrette)

  • 2 tablespoons olive oil
  • 1 teaspoon dijon mustard
  • 1 clove garlic pressed or minced (or more, to taste)
  • 1 lemon juiced
  • 1 teaspoon maple syrup or honey
  • salt to taste
  • black pepper to taste

Directions

  1. In a small bowl, whisk together oil, mustard, garlic, lemon juice, syrup, salt, and pepper.
  2. Place kale in a large bowl. Drizzle one tablespoon of vinaigrette over kale. Use hands to massage dressing into leaves until tender and coated. Add more dressing if needed.
  3.  Add pomegranates, walnuts, and coconut and toss to combine.

Cook's Note

Kale is one of the most nutrient-dense foods on the planet. Pomegranates offer potent anti-oxidant benefits along with potassium to help manage blood pressure. Walnuts offer omega-3 fatty acids to help reduce inflammation and promote heart health.

Recipe and Photo Source: EatFresh.Org

 

Nutrition Facts

6 servings per recipe
Serving size: 8 oz
Calories 112 Amount per serving

Contents % Daily Value
Total Fat 9g 12%
Saturated Fat 2g 10%
Dietary Fiber 2g 7%
Incl. Added Sugars <1g  
Protein 2g  
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2022, Kale Salad with Pomegranates and Lemon Vinaigrette, Extension | University of Nevada, Reno, Cooking Series, Season 1, Episode 5

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
 

Also of Interest:

 
A bunch of kale.
Kale Soy Salad
A quick salad that is easy to prepare and tasty.
 Extension's Healthy Aging Program 2020, Extension, University of Nevada, Reno, Newsletter - Healthy LIVING while aging! (2020-08)
 

Associated Programs

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Supplemental Nutrition Assistance Program Education - Nevada

Improve the nutritional well-being of people who receive SNAP benefits and other Nevadans with a low income through community based education, programs and needs assessments.

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Using Extension's expertise, the HAI team can connect you with the resources to navigate aging and its trends. HAI programs are offered for older adults and those who partner with them to provide care and support, including careers in aging exploration for middle and high school students and incoming college freshmen. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education.