Kale is best known for providing folate and vitamins A, C, and K, but this leafy green also contains protein, fiber, omega-3 fatty acids, and beneficial plant chemicals like lutein that promote healthy vision. While sometimes bitter when eaten alone, you can combine it with other vegetables and a homemade dressing to create a crunchy salad with balanced flavors.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

• 6 cups finely chopped kale
• ½ cup sliced celery
• ½ cup shredded carrot
• ½ cup sliced red onion
• ¼ cup dry roasted, unsalted sunflower seeds
• ¼ cup dried cranberries

Dressing

• ¼ cup extra virgin olive oil
• 1 tbsp honey
• ¼ tsp grated fresh ginger
• 1/8 tsp fine ground sea salt
• 1/8 tsp ground black pepper

Directions

1. In a large bowl, toss the kale, celery, carrot, and red onion. Sprinkle in the sunflower seeds and cranberries.
2. In a half pint jar or small bowl with a lid, add all of the dressing ingredients. Seal with the lid and shake for 15 to 20 seconds until combined.
3. Just before serving, pour the dressing over the salad and toss to coat the salad.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.