Sometimes greens are tough to digest when you have Crohn’s disease or Ulcerative colitis. I know that I can only tolerate a small amount of raw greens at a time. This salad recipe by Nicole Nelson is only part greens with plenty of other goodness! I hope this inspires you to be creative with your salads and use what works for you.
This flavorful and nutrient dense salad is the perfect combination of sweet and savory. This is a crowd pleasing salad that is simple enough to whip up for a weeknight dinner.
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You probably know that sweet potatoes and kale pack quite the punch in the nutrients department. Sweet potatoes are very high in Vitamin A, are anti-inflammatory, and are low on the glycemic index. Kale also has more than a handful of benefits, but one of the most impressive is its anti-inflammatory properties, which Dr. Mercola says are “…unrivaled among leafy greens.”
A surprise powerhouse ingredient in this salad: cherries.
Did you know that tart cherries have several health benefits? They have high levels of antioxidants and anthocyanins, which give tart cherries their bright red color.
Anthocyanins encourage healthy circulation, proper nerve function, and cancer fighting properties.
Lastly, they provide older adults greater protection against the development of heart disease, cancer and age-related cognitive decline. So next time you’re at the store, pick up some fresh or dried cherries and tart cherry juice!
Cherries are delicious dried (as this recipe uses), fresh as a snack, in smoothies, or even a paleo pie!
Have you made a not-so-typical salad? Share your favorite ingredients!
Nicole is a Certified Holistic Health Coach and wellness expert based in Minneapolis, Minnesota. Living Well with Nic was created from her lifelong passion for health, nutrition, and wellness. She helps women transform their lives by teaching them how to improve their health, achieve their goals, and live well. Nicole has trained under the world’s leading experts in nutrition and wellness at the Institute for Integrative Nutrition. Her passion is to help her clients find a balance between primary and secondary foods, in order to ignite inner beauty.
Roasted Sweet Potato & Kale Salad
MAKES 4 SMALL OR 2 LARGE SALADS
Ingredients
Salad:
- 2 medium sweet potatoes peeled and diced
- 1 tablespoon coconut or avocado oil
- 1 teaspoon garlic powder
- 1/4 teaspoon pink himalayan sea salt
- 1 large bunch Tuscan kale stemmed and very finely chopped – roughly 6 cups
- 1/4 cup pumpkin or sunflower seeds
- 1/3 cup dried cherries
Dressing:
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon dijon mustard
- 1 teaspoon maple syrup
- salt and pepper to taste
Instructions
- Preheat oven to 450°F. Place cubed sweet potatoes on baking sheet lined with parchment (for easy clean-up), drizzle 1 teaspoon coconut or avocado oil over the top then add garlic powder and salt.
- Toss to evenly coat the sweet potatoes with oil and spices. Spread sweet potato cubes evenly around pan and roast for 30-35 minutes until sweet potatoes are fork tender.
- While the sweet potatoes are cooking, chop your kale and add it to a large bowl.
- Now to prepare the dressing: In a small bowl add the olive oil, lemon juice, apple cider vinegar, dijon mustard and maple syrup; whisk until smooth.
- Pour dressing all over the chopped kale and use your hands to gently massage the dressing into the kale for a few minutes. This helps remove any bitterness from the kale and adds flavor the the leafy green.
- Once sweet potato cubes are done cooking, add them to the kale.
- Before you serve the salad, top with pumpkin or sunflower seeds. Don’t add the seeds until you are ready to eat; you want them crunchy.
