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Kale Salad with Beets, Beet Greens and Apple Cinder Vinaigrette

Posted Feb 28 2011 9:44am
I returned from my camping trip to Savannah around noon yesterday and had just enough time to unload and clean the camper, get some laundry done, make a big salad and get ready for the next day so no camping and culinary adventure photos yet...I hope to have them up tonight or tomorrow.  In the mean time here is a simple and super tasty salad.

Today’s Eat. Live. Be. is about portion sizes and how we control them. Here is what I do when it comes to trying to stick with the correct portion of meats, grains or dairy. I don’t limit fresh vegetables or fruits.


1. Use smaller plates. I eat all meals off app size plates.
2. I measure all foods until I am able to estimate by sight.
3. Chopsticks are my best friend because they help me eat slower and I have come to actually prefer it.
4. I bought an electronic food scale for when I happen to bake or need to measure any ingredient out very accurately.
5. When dining out I try to leave half the meal to take home.

What are your tips and tricks for controlling portion sizes?



Kale Salad with Beets, Beet Greens and Apple Cinder Vinaigrette
At this point you either love me or are not very happy with me, not one bit.   I tend to find people feel about beets like they do about cilantro. They either love them or hate them.
The good news is that I think I've converted my mom to the dark side.  Or should I say, the dark red side.  Waaaahhahahaa.
Ahem.  For those of you that are beet haters just put on your earmuffs and I promise the next recipe won't have beets.  Maybe.  Or if you like kale just omit the beets and make a bit pot o' kale.  Hey I love kale just as much so I'm not saying a word if you want to go this route.
So here was my deal though. I got some gorgeous kale from my farm and then had just bought some gigantic beets too and then I came across this recipe at Linden Tea ; one of my favs.  Megi made a winter salad that I had most of the ingerdients for so I told her I was definitely going to make it.


This was the recipe that converted my mom.

Kale Salad with Beets, Beet Greens and Apple Cinder VinaigretteSlightly altered from Linden Tea
**3 WW Pts Plus6 Servings Printable Recipe

Ingredients
3 large beets, greens reserved and chopped
1 bunch kale, de-stemmed and chopped
Coarse sea salt and fresh ground pepper, to taste

Dressing
1 Tbsp honey
1/4 apple cider vinegar, I used BRAGG
1 Tbsp whole grain mustard
2 Tbsp extra virgin olive oil

Optional Topping: Pine Nuts

Directions

1. Preheat oven to 400F.  Clean and wrap beets in foil. Bake directly on rack for 1 hour (be sure to wrap them well with the opening of the foil to the top as they tend to leak); peel, cool and rough chop then add to large bowl.  Add beet greens and kale. Season with salt and pepper.
2. Whisk dressing ingredients in a small bowl and pour over kale mixture.  Mix well.  Add pine nuts if desired.

Nutrition Facts
6 Servings
***3 WW Pts Plus
Amount Per Serving


Calories 105.4
Total Fat 5.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 133.8 mg
Potassium 535.6 mg
Total Carbohydrate 14.6 g
Dietary Fiber 4.1 g
Sugars 8.3 g
Protein 3.1 g

Vitamin A 260.6 %
Vitamin B-6 8.9 %
Vitamin C 73.3 %
Vitamin E 8.9 %
Calcium 9.6 %
Copper 11.1 %
Folate 18.5 %
Iron 10.2 %
Magnesium 11.2 %
Manganese 32.4 %
Niacin 3.5 %
Pantothenic Acid 1.9 %
Phosphorus 5.7 %
Riboflavin 7.4 %
Selenium 3.2 %
Thiamin 5.5 %
Zinc 3.3 %


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