This salad is kind of a nutritional overachiever. There are so many super-foods incorporated in it, but they are not all there just for the health of it! They all add flavors that compliment each other. It really is a delicious salad, but honestly, it just makes me feel so good that I’ve had a super healthy lunch. In fact, while photographing, I felt the need to perform some “quality control” and couldn’t stop myself (see photo below). At that point, I just hoped I’d gotten enough photos that I’d be able to use!
Let me just tell you about some of the powerhouse ingredients in this salad. We’ve all heard a lot about kale lately. It is one of the most nutrient dense foods. It’s incredibly high in Vitamins K, A and C, fiber and antioxidants. It can lower cholesterol, reduce your risk of some cancers and can detox our bodies if eaten regularly. Honestly, there are so many health benefits to eating kale, you can read more about it at WHFoods.
Then, there is the apple cider vinegar. Vinegar a powerhouse? Yes! If you use the raw and unfiltered type. It’s full of beneficial enzymes. I like Bragg’s. It has a great, bright and apple-y flavor.
I also use chia seeds in this salad dressing. Chia seeds are flavorless, but they absorb a huge amount of liquid and become gelatinous. They are another super-food full of omega-3’s and 6’s, antioxidants and fiber. They are considered even more nutritious than flaxseed. They seem to thicken the dressing just enough to make it adhere much nicer to the greens and they do not alter the flavor at all.
Kale and Pear Salad
1 bunch of kale, washed and stems removed
1 pear, sliced into segments
handful of pomegranate arils
1/4 cup toasted and salted pepitas
freshly shaved Parmesan (omit to keep this salad vegetarian or vegan)
Apple Cider and Chia Dressing
1/3 cup organic raw unfiltered apple cider vinegar
2/3 cup extra virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 teaspoon Dijon mustard
1 teaspoon honey (use agave to keep this vegan)
1 tablespoon chia seeds
After you’ve removed the stems from the kale, soak the leaves in water while you prepare the other ingredients. Soaking revives the leaves making them crisp. When ready, use a salad spinner to get the leaves nice and dry.
Combine all of the dressing ingredients in jar with a tight fitting lid. Shake well.
Arrange the salad on individual plates, topping each with about two tablespoons of dressing. Use more or less as you like.
- Most grocery stores carry a lot of these items in their organic section now, but you can make this salad your own, using just the ingredients you want. The dressing specifically, works with or without the chia seeds.