Is Kale Salad Healthy
Yes, it surely is.
Kale, also known as leaf cabbage, is a cruciferous vegetable that is available all year round, especially in the winter.
Kale is mainly grown for its edible green leaves. It comes in two most popular varieties dinosaur kale with narrow, wrinkly, dark green leaves and curly kale with bright green, ruffled leaves.
Kale is an essential plant-based source of omega-3 fatty acid. It has been a main staple of many internet food trends because of its high nutritional value and ability to be easily incorporated into a variety of dishes.
Containing about 6% of the recommended daily amount of vitamin A in one cup, kale is also packed with a generous amount of other nutrients. Those include fiber, folate, vitamins C and K, iron, calcium, potassium, and antioxidants.
Here are just a few more of kales nutritional benefits. Kale can:
- Improve eye and bone health and boost the immune system.
- Aid in colds and prevent chronic disease.
- Lower cholesterol, prevent blood clotting, and help lower blood pressure.
- Support brain development.
- Protect against macular degeneration and cataracts.
- Aid in digestion and weight loss.
Weight Loss Salad Recipes No Limp Lettuce Here
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Any one who has chosen to lose weight has been faced with the prospect of a weight loss salad recipe made up of lettuce, low-fat dressing and very little flavour.
The thing is, those sad salads wont help you reach your weight loss goals! To have sustainable weight loss, you need to eat food that keeps you full and satisfied, otherwise you wont stick to the healthy salads.
Thats why weve rounded up the best weight loss salad recipes from our own blog . Weve found great recipes for salads with protein that dont have too much fat or too many carbs.
If youre looking for more recipes for vegetarian weight loss, you can try our 7 day meal plan!
Everyday Kale Salad Ingredients
This easy, vibrant kale salad is made with just 5 simple ingredients and packed with delicious flavors. Heres what youll need to make it:
- Kale the star of this nourishing salad!
- Extra virgin olive oil use the very best evoo you can find. The rich, fruity flavor really makes this salad and helps to tenderize the kale leaves.
- Salt & garlic both add tons of flavor.
- Lemon juice gives the salad a light, bright taste that pairs well with pretty much anything you want to serve with or add to the salad.
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Mistake : You Drown It In Dressing
If you think salads are boring and bland, it’s all too easy to drown your greens in a creamy, high-fat, calorie-rich dressing to enhance the tepid taste. But, again, saturated fats aren’t doing you any favors in the health or weight-loss department.
Fix it: Instead, Burak recommends choosing olive oil with vinegar and avocado-based dressings with heart-healthy fats, which not only burst with flavor but satisfy your stomach too.
What’s more, fat helps your body absorb all the vitamins and minerals found in your nutritious veggies, including vitamins A, D, E and K.
When dining out, ask for your dressing on the side. “I guarantee you will end up using much less than if the chef mixes it in first,” Burak says, adding, “You just can’t tell how much they use, and it can end up sending the calories of your ‘healthy’ salad through the roof.”
And remember to practice portion control, limiting yourself to 2 tablespoons, which is a recommended serving, she adds.
Mistake : You Load Up On Toppings
For some people, tasty toppings are the best part of the salad , and salad bars, with their wide array of toppings, can be totally tempting. But add-ons like tortilla strips, cheese, croutons, candied nuts and bacon bits can negate the whole point of eating a salad for health and weight-loss reasons, Burak says.
Fix it:“Think of the toppings like condiments a little goes a long way,” Burak says.
For a crunchy texture, sack the croutons and toss in a handful of heart-healthy raw nuts and seeds. If you prefer a little sweetness, throw a few antioxidant-abundant blueberries or blackberries into the mix.
Ready to Lose Weight?
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What Does A Healthy Diet Look Like
Before understanding whether a 30-day salad diet plan is what you need, lets take a glimpse at the basics of a healthy diet.
A healthy diet is, essentially, a diet that satisfies all the basic demands of your body. That is, a healthy diet delivers all necessary nutrients for your body to function flawlessly. People often look for possibilities to alter their diet when theyre trying to lose weight, or when they already struggle with some health issues. But a balanced diet is what you need regardless of your aims it is a vital necessity for your body. Many studies established the connection of a healthy diet with the reduction of obesity, as well as lowered risks of chronic diseases tied to obesity, such as cardiovascular disease, diabetes, high blood pressure, and cancer . According to the USDA, half of the food you eat should be fruit and vegetables.
Other food groups indispensable for a proper diet are low-fat dairy, lean proteins , legumes, whole grains, and nuts.
Another thing you need to know is adult women require between 1600 and 2000 calories per day in order to maintain the proper functioning of their body, good immunity, and avoid health issues . A healthy weight loss dynamic is 1-2 pounds per week, which you can achieve by maintaining a calorie deficit of 500 calories per day through diet and regular exercise.
Kale Is Very High In Beta
Kale is often claimed to be high in vitamin A, but this is not entirely accurate.
It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A .
For this reason, kale can be an effective way to increase your bodys levels of this very important vitamin .
Summary
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
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Mistake : You Choose The Wrong Kind Of Protein
While protein is an essential part of a healthy salad, the kind you choose makes all the difference when it comes to weight loss.
If you need proof, just browse a restaurant menu like The Cheesecake Factory, where some of the salads run upwards of 1,000 calories, Burak says. Most of the calories come from the excessive saturated fat counts in fried proteins, bacon, deli meats and cheeses.
Not only are these fatty proteins bad for your waistline, but eating foods that are high in saturated fats can also raise your bad cholesterol, which increases your risk of heart disease, per the USDA.
Fix it: To keep your bowl of greens from becoming a high-calorie bomb, choose lean proteins like grilled chicken, shrimp and fish, Burak says. Plant-based options like legumes and tofu are terrific too.
In fact, people who eat more plant protein may enjoy a longer life and a reduced risk of heart disease, according to a July 2020 meta-analysis in The BMJ.
Strawberry Kale Salad With Nutty Granola Croutons
Gluten free
I just found this recipe yesterday and made it right away. This is hands down one of the best salads I have ever had! My husband agrees. This will be a regular at our house! The granola makes enough for many more salads and I assume I can just freeze it to have ready for next time. The fennel seeds really add alot. Thanks for the great recipe! Lisa
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This Leafy Green Supplies Fiber And A Bevy Of Vitamins And Minerals
Superfood is a term usually reserved for food marketing, but its true there are certain foods that can provide powerful benefits for your health. Kale, a cruciferous leafy green, is one such food that lives up to the hype.
In fact, one cross-sectional study of 41 fruits and vegetables, published in June 2014 by the Centers for Disease Control and Prevention’s journal Preventing Chronic Disease, ranked kale as the 15th overall powerhouse fruit or vegetable, as it provides, on average, 49 percent of your daily value of 17 nutrients. According to the U.S. Department of Agriculture , just one cup of raw kale hits these nutritional marks:
These nutrients offer a variety of health benefits. For example, fiber can help you achieve a healthy weight: It keeps you feeling fuller for longer and may help prevent overeating, per the Mayo Clinic.
Meanwhile, vitamin C is an important antioxidant that may limit the damage caused by free radicals in the body, according to the National Institutes of Health it also aids immune function and improves iron absorption in the body.
Whats more, kale is weight loss friendly, fitting in many a diet plan. The same one-cup serving has only 7.35 calories, 0.31 g fat, and 0.93 g carbohydrates.
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Kale Cannellini And Sausage Soup
Ingredients:
- 16 ounces dried white beans, such as Great Northern, Cannellini, or Navy beans
- 8 ounces hot Italian chicken sausage, about 2 links, casings removed
- 1 can of San Marzano peeled tomatoes
- 8 cups low-sodium chicken stock
- 6 cups chopped kale, stems removed
- Optional: the rind from a Parmesan cheese wedge
- Salt, pepper, and Italian seasoning to taste
Instructions:
1. Place the dried beans in a bowl. Cover with cold water to two inches above the beans. Let sit for 6-8 hours.
2. Drain the beans through a strainer, and discard any broken beans.
3. Heat a Dutch oven or large soup pot over medium heat. Add 1 teaspoon of oil and the Italian sausage. Cook the sausage until browned, being sure to break up chunks with a wooden spoon.
4. Add the tomatoes and break them apart into pieces with a wooden spoon. Add the soaked beans, 8 cups of chicken stock, and 1 teaspoon of Italian seasoning. Increase heat to high to bring a boil. Reduce heat to a low simmer and cook for 1 hour with a lid on top and slightly ajar. Stir occasionally.
5. After an hour of simmering, add the chopped kale and Parmesan rind, if using. Add water as needed to thin the soup. Continue simmering until the kale and beans reach desired level of tenderness, about an additional 30-45 minutes.
6. Season the finished soup to taste with salt and pepper. Serve hot and enjoy!
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Vegan Kale Caesar Salad
A flavorful mix of hearty kale, red onion, avocado, and spiced pepitas, drizzled with a vegan Caesar salad dressing!
Avocado Caesar Dressing Ingredients:
- 3 large cloves Garlic
- 1/2 medium Lemon
- 1 teaspoon Apple cider vinegar
- Sea salt
- 6 cups Kale
- 1/4 medium Red onion
- 1/2 medium Jalapeños
- 1 medium Avocado
- 1/4 teaspoon Garlic powder
Instructions:
1. Make the Dressing: Combine all ingredients in a blender and blend until smooth. Add water 1 tablespoon at a time until you reach your desired consistency. I added about 2-3 tablespoons.
2. Toast the Pepitas: Drizzle the pepitas with olive oil and toss with the spices. Heat a pan over medium-high heat and add the seeds to the pan. Toast for 2-3 minutes until fragrant and golden.
3. Assemble: Toss the kale with the dressing, onions, and jalapeños. Season with additional salt and pepper to your tastes and top with the toasted pepitas and sliced avocado.
Strength To Complete My Workouts
Now, Im not saying kale made my workouts easy. No.
Because if it did, then that means I wasnt doing them correctly.
Im only saying I was able to start and complete my workouts because I had more strength.
Moreover, my exercises were 15 to 20 minutes long and used to kick my butt.
So the extra strength to finish my workout sessions was something to relish.
After a breakfast of kale salad, I felt full but not tired.
Do you know that sleepy feeling that comes after eating? It is food fatigue.
I used to get it a lot.
When it happens, I just want to switch off and dream about the food I just ate.
But for some reason, I hardly felt food fatigue during the five days of eating kale salad for breakfast.
Was eating kale breakfast salad the reason for the changes I observed?
I asked myself this question over and over.
- Can you lose weight when you eat kale salad?
- Does kale speed up your metabolism?
- Is kale beneficial to the skin?
Then I found this article, Health benefits of eating kale, that answered my questions.
And you can only imagine how satisfying it was.
Now dont go consuming all the kale you can find. There are side effects of eating too much kale.
Remember, moderation is key.
Simple Kale breakfast salad recipe
With all the amazing things that happened to me when I ate kale, I thought Id share my salad recipe with you.
So heres a simple breakfast salad, with or without kale:
- kale,
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How Long Does Kale Salad Last
Kale doesnt get soggy and mushy as easily as its other leafy green counterparts, . With its sturdy leaves, kale can remain crisp in the fridge for up to 2 days even after being dressed.
Overall, if stored properly in airtight containers and refrigerated, leftover kale salad can stay fresh for up to a week of course, with a less-tempting texture.
But, like almost any other green salad, freezing this kale salad is an absolute no-no. Both the flavor and texture will be yucky after thawing.
Healthy Salad Hint #1
Don’t be afraid to experiment with the way that you chop your salad greens and other ingredients. Don’t like eating large leaves? Make a chopped salad instead and cut each ingredient into easy-to-eat 1/4 inch squares. Some chefs even cut herbs and other ingredients into elegant ribbons for a more sophisticated look.
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How Many Calories And Ww Points In This Salad
According to my calculations each serving has 144 calories and:
4*SmartPoints 4*SmartPoints 4*PointsPlus
To see your WW PersonalPoints for this recipe and track it in the WW app or site, !
To turn this into a main dish salad I like to add chopped cooked chicken or turkey.
Main course kale salad with chopped turkey
This post contains affiliate links to products I like. When you buy something through one of my or other , I receive a small commission that helps support this site. Thank you for your purchase!
How To Wash And Chop The Kale
Raw kale can sometimes be gritty and covered with dirt, especially the curly variety. Its best to wash it properly before taking any other steps.
First, remove the tough and chewy ribs from the leaves by peeling them out with your hands or slicing out the stem with a knife.
Next, place the kale leaves into a strainer and rinse under running water while swishing them back and forth. Drain well to release extra moisture from the kale so it can stay fresh and crisp for longer.
Finally, roughly tear or chop the kale into bite-sized pieces or thin strips, whichever you prefer.
You may not want to add kale ribs to your salad, but dont throw them away. You can make the best use of them by chopping them small and adding them to sautéeing dishes.
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Southwestern Kale Power Salad With Sweet Potato Quinoa & Avocado Sauce
Gluten free
My husband and I ate this for dinner tonight, and I really enjoyed it! I eat cooked kale for lunch almost every day, but I dont really care for raw kale. Ive never massaged kale before, and I was really tempted to just cook it a little to wilt it down, but I decided to try this massage method. I cut the kale in smallish pieces, and it worked really well! I loved all the textures and flavors together, and its so healthy. Thanks for a great recipe! Kristen
Is Kale Good For Weight Loss
Kale, or Brassica oleracea L. , is a leafy green vegetable similar to cabbages and broccoli. You can eat kale raw or cooked, and it is a source of many essential nutrients. The vegetable can be good for weight loss if you include it as part of a calorie-controlled diet that consists primarily of moderate portions of nutrient-dense foods.
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Contains High Amounts Of Vitamin K And Beta
Vitamin K is an important nutrient.
It is absolutely critical for blood clotting, and does this by activating certain proteins and giving them the ability to bind calcium.
The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.
Kale is one of the worlds best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.
The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis .
Kale is often claimed to be high in vitamin A, but this is not entirely accurate.
It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A .
For this reason, kale can be an effective way to increase your bodys levels of this very important vitamin .