This beet, pear, orange kale salad is delicious and packed with essential nutrients. I have found that this salad is also a crowd-pleaser at any dinner party or backyard BBQ. You can jazz this salad up with a protein of choice, like chickpeas and salmon, or simply make it vegan by using a vegan feta substitute.
Beet, Pear, Orange Kale Salad: Vegan, Gluten-Free
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Health Benefits of Beets
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Beetroot powder can be used as a natural pre-workout “supplement”.
Many of these benefits are due to their high content of inorganic nitrates.
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Health Benefits of Oranges
Oranges are among the world’s most popular fruits.
Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago.
Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.
Oranges are primarily made up of carbs and water. They’re also a good source of fiber, which may support digestive health.
Here are the nutrients in about half of a large orange (100 grams):
- Calories: 47
- Water: 87%
- Protein: 0.9 grams
- Carbs: 11.8 grams
- Sugar: 9.4 grams
- Fiber: 2.4 grams
- Fat: 0.1 grams
Health Benefits of Kale
Kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Kale contains very little fat, but it does contain omega-3 fatty acids called alpha-linolenic acid.
Kale is a member of the cabbage family. It is a cruciferous vegetable like broccoli, cauliflower, collard greens, and Brussels sprouts.
There are many different types of kale. The leaves can be green or purple and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
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Pear, Beet & Orange Kale Salad
Equipment
- cutting board
- mixing bowl
Ingredients
Dressing
- 2 tbsp EVOO (extra virgin olive oil) 1 tbsp to massage leaves, 1 tbsp for the dressing
- 2 tbsp red wine vinegar
- 1/2 orange, juice & zest
- 3-4 cloves garlic, roasted roast garlic bulb in tinfoil for 40 mins at 400°F
- salt & pepper to taste
Salad
- ¼ cup pepitas (pumpkin seeds)
- ½ block vegan feta or goat cheese
- ½ cup walnuts, chopped
- 1 pear, diced
- 1-2 beets, cooked, sliced roast with garlic in tinfoil at 400°F for 40 mins
- ½ orange pieces, diced
- ¼ cup hemp & sunflower seeds
- 4 cups Kale, washed & chopped for flavor add 1 cup arugula
Protein (optional)
- 1 14oz can, chickpeas, roasted roast with EVOO and paprika at 400°F for 20 mins
- 4 5oz salmon fillets, baked bake with lemon pepper and EVOO in tinfoil for 20 mins at 350°F
Instructions
Dressing
- Mince the roasted garlic
- add all ingredients to a small bowl and whisk together
Salad
- wash and dry the fruit, veggies & lettuce
- Roast your beets and garlic at 400°F for 40 mins, chickpeas for 20 mins, and salmon last at 350°F for 20 mins, if adding!
- chop kale and massage on its own in a bowl with 1 tbsp of EVOO and a pinch of sea salt for 2-3 mins, this will soften the leaves and bring out a nutty flavor.
- add all ingredients except the feta, and toss your salad with the dressing
- add feta last, top with protein & serve!
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