Kale Salad - 18.4g Carbs, 3.8g Fiber, 4g Sugar
From: "The Raw Gourmet" by Nomi Shannon
5 cups Kale, torn, blanched (see note)
1/2 cup onions, thinly sliced
1/2 cup red pepper, chopped
1 cup sweet potato, grated
1 tsp garlic, minced
1 tsp ginger root, grated
1/2 cup lemon juice
2 Tbsp extra-virgin olive oil
2 Tbsp Nama Shoyu
1 cup dehydrated mushrooms
1 handful dehydrated almonds or pumpkin seeds (optional)
The magic of this recipe is that the mushrooms rehydrate with the
marvelous taste of the marinade. If you do not have time to prepare
the dehydrated mushrooms and nuts, plain mushrooms and nuts will work
too.
In a large salad serving bowl, combine kale, onions, red pepper, sweet
potato, garlic, ginger, lemon juice, oil, Namu Shoyu, and dehydrated
mushrooms. Toss. Let the salad sit at room temperature for 1-2 hours.
Toss again just before serving and top with nuts or seeds.
Note: To blanch kale, tear into bite size pieces, removing stems. Place
the leaves in a sieve, and pour 2-3 cups of water that has been brought
to a boil and cooled for 1 minute over the kale. Drain. To speed up
the draining process, roll up the kale in a clean dishtowel for a few
minutes.
Nutrition from: www.caloriecount.about.com
Serves: 6
Serving Size: 158 g
Nutrition per Serving:
161 Calories, 80 Calories from Fat, 8.9g Total Fat, 1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 238mg Sodium, 18.4g Total Carbs,
3.8g Dietary Fiber, 4g Sugars, 5.2g Protein
Vitamin A 305% - Vitamin C 156% - Calcium 12% - Iron 10%
Nutrition Grade: A
Good points:
No cholesterol
High in manganese
Very high in vitamin A
Very high in vitamin C
~~~~~~~~~~~~~~~~~~~~~~~
Nutrition from: www.caloriecount.about.com (Minus the mushrooms)
Serves: 6
Serving Size: 146 g
Nutrition per Serving:
159 Calories, 80 Calories from Fat, 8.9g Total Fat, 1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 237mg Sodium, 18g Total Carbs,
3.7g Dietary Fiber, 3.8g Sugars, 4.8g Protein
Vitamin A 305% - Vitamin C 156% - Calcium 12% - Iron 9%
Nutrition Grade: A
Good points:
No cholesterol
High in manganese
Very high in vitamin A
Very high in vitamin C
No comments:
Post a Comment