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A Super Food Salad with Salt-Free, Lighter Dressing | Mary Biever | One Writing Mother

A Super Food Salad with Salt-Free, Lighter Dressing

981720_10151728174260439_374449830_o (1)This salad, made with kale, will hold up sturdier than a traditional lettuce salad. I didn’t tell my calorie-loving 17 year old son, but it’s full of super foods and not so full of fats or salt. I fell in love with super food salad at the deli, but I wanted to find a way to make a version of it that was lighter on my diet and my wallet – it sells for $6/pound. So I experimented.

The basic salad:

  • 1 bunch of curly kale, chopped into small pieces.
  • 1 (8 oz.) package of shelled edamame
  • 1 cup of shredded carrots
  • 1/2 red onion, chopped finely
  • 1 cup fresh blueberries
  • 1/2 cup dried cranberries
  • 1/2 cup low-salt cashews
  • 1/2 cup roasted, shelled sunflower seeds

Combine all the salad ingredients and stir them gently to mix.

If the thought of making a dressing scares you, buy a light vinaigrette. That’s not an option for me because most of them are loaded with salt. So I made my own but made it lighter than the traditional recipes.

  • 1 cup of sugar
  • 1 cup of cider vinegar
  • 2 T extra virgin olive oil
  • 1 tsp. pepper
  • 1/4 cup of water

Mix the dressing ingredients (except the water) in a separate bowl with a whisk. Taste test. If it tastes bland, add more vinegar. If it’s too tart, add more sugar. Then pour the dressing over the salad and stir gently. If there is any sugar remaining in the measuring bowl put the water in the measuring bowl, stir it, and then pour that over the salad.

Let marinate for at least 6 hours. Serve cold. Vary the vegetables in the salad according to what you have. I’ve tried this with leftover roasted asparagus, and it was fantastic.

Nutrition information per 1 cup serving:

  • 112 calories
  • 5 g fat
  • 3 g protein
  • 49 mg sodium


Wow. It's Quiet Here...

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