The Plant-Based Diet Meal Plan: A 3-Week Kick-Start Guide to Eat & Live Your Best by Heather Nicholds CHN

Author:Heather Nicholds CHN [Nicholds CHN, Heather]
Language: eng
Format: epub, azw3
Publisher: Rockridge Press
Published: 2018-02-13T08:00:00+00:00

Wilted Sesame-Miso Kale Salad

Makes 2 servings

Prep time: 20 minutes / Cook time: 20 minutes

GLUTEN-FREE GRAIN-FREE ANTI-INFLAMMATORY IMMUNE BOOSTER

If you want to eat kale but don’t like it raw, try this wilting technique. Massaging kale before putting it in a salad or steaming or stir-frying it softens it enough to make it both delicious and much more easily digested. Kale is full of antioxidants, calcium, and other nutrients, so it is a good thing to get more of in your diet. Pairing it with a salty dressing neutralizes its bitterness, so you can enjoy a tasty and super nutritious salad.

1 beet

3 large mushrooms, sliced

1 tablespoon tamari, or soy sauce

3 to 4 large kale leaves

Sea salt

½ head broccoli, chopped

3 to 4 tablespoons Toasted Sesame Miso Dressing

2 tablespoons chopped toasted almonds, or pumpkin seeds

1.Boil the beet whole, with the skin on, for 20 minutes. Leave it to cool, then remove the skin and chop.

2.Marinate the mushrooms by putting the slices in a container, sprinkling the tamari on them, putting a lid on the container, and shaking it vigorously. This will draw moisture out of the mushrooms and they will wilt and soften. Marinate for a few minutes, or up to 5 hours if you want them really soft.

3.Prepare the kale by chopping it up, sprinkling some sea salt over it, and massaging with your fingers until it releases some moisture and starts to wilt, about 2 minutes. You can do the same thing to the broccoli if you want to soften it a bit.

4.Toss the beets, mushrooms, and kale together in a large bowl. Toss with the dressing, and top with almonds.

Make ahead: Boil a bunch of beets at once and keep them in the refrigerator, so you have them on hand to add to various meals. If you only half-boil them (about 10 minutes), you could finish them off by roasting.

Per Serving

Calories: 265; Total fat: 12g; Carbs: 30g; Fiber: 9g; Protein: 14g

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