You don’t often hear the words “winter” and “salad” together, but let me tell you, this simple Kale and Beet Winter Salad is the secret to staying happy and nourished all winter long. While hearty stews and warm soups often dominate our winter menus, incorporating raw vegetables into your diet can provide a wealth of benefits. Raw vegetables are rich in enzymes and vitamins that are easily absorbed, aiding digestion and promoting overall well-being.
This salad features nutrient-dense ingredients like beets, kale, avocado, lemon, quinoa, and pumpkin seeds. Not only is it a feast for the eyes, but it’s also a powerhouse of flavors and health benefits.
Now, let’s delve into the incredible benefits of this nourishing winter salad and understand why it’s an excellent choice for the colder months.
Benefits of the Simple Kale and Beet Winter Salad
- Seasonal and Nutrient-Dense Ingredients: One of the keys to a nourishing winter salad is using seasonal ingredients. Both beets and kale are hearty winter vegetables that retain their tastiness and nutritional value even during the harsh winter months. Beets are rich in antioxidants, vitamins, minerals, and dietary fiber, while kale is a nutritional powerhouse packed with vitamins A, C, and K, as well as iron, calcium, and fiber.
- Boosts Immune Function: Winter is notorious for colds and flu, making it essential to support your immune system. The Simple Kale and Beet Winter Salad is abundant in immune-boosting nutrients. Beets are a great source of vitamin C and antioxidants that help strengthen the immune system, while kale provides a range of vitamins and minerals crucial for optimal immune function.
- Supports Digestive Health: The fiber content in both beets and kale contributes to improved digestion and gut health. Fiber aids in regular bowel movements, promotes a healthy gut microbiome, and helps prevent constipation. Additionally, the enzymes present in raw vegetables, like those found in this salad, can assist in digestion and nutrient absorption.
- Provides Essential Healthy Fats: Avocado is a key ingredient in this winter salad, offering a source of healthy fats. Healthy fats are important for nutrient absorption and can help promote satiety. Avocado is rich in monounsaturated fats, which are beneficial for heart health and provide a creamy texture to the salad.
- Vitamin C Boost: Fresh lemon juice not only adds a refreshing tang to the salad but also provides a significant dose of vitamin C. Vitamin C is essential for immune function, collagen synthesis, and antioxidant protection against free radicals.
- Satiety and Energy: Including quinoa in this salad provides a protein boost, making it more satisfying and helping to sustain energy levels throughout the day. Quinoa is a complete protein containing all nine essential amino acids, making it a valuable addition to a plant-based diet.
- Nutritional Powerhouse: Pumpkin seeds, if included, add a delightful crunch to the salad while offering a range of nutrients. They are rich in magnesium, zinc, and omega-3 fatty acids, which support heart health, immune function, and overall well-being.
Let’s dive into the recipe and uncover the nourishing benefits it offers, especially during the winter season.
Simple Kale and Beet Winter Salad
- Large Pot
- Steam Basket
- 1-2 beets steamed OR use BPA FREE canned beets in water
- 1 bunch kale chopped
- 1 tsp dried basil or a handful of fresh basil leaves
- 1 avocado sliced
- 1 lemon juiced
- 1 tbsp olive oil extra virgin
- sea salt and black pepper to taste
- 1/4 cup cooked quinoa
- 1/4 cup pumpkin seeds optional
- If using raw beets, place a large pot with an inch of water on the stove over high heat.
- Place a steam basket inside.
- Chop the beets into quarters and place in the steam basket.
- Cover and steam the beets for about 10 to 12 minutes until they can be easily pricked with a fork.
- Remove from heat and let cool and slice into thin strips. Set to the side.
- Cook quinoa according to the instructions on the package. Set to the side.
- Add the kale, basil, lemon juice, olive oil, sea salt and black pepper to a large bowl.
- Use clean hands to massage the kale until all the ingredients are well mixed and the kale is wilted.
- Top with beets, avocado, 1/4 cup of the quinoa and pumpkin seeds (optional).
Incorporating a Simple Kale and Beet Winter Salad into your winter menu is a surefire way to stay happy, nourished, and healthy during the colder months. This salad combines the robust flavors of beets, kale, avocado, lemon, quinoa, and pumpkin seeds to create a nutritional powerhouse that supports your overall well-being.
By sticking to seasonal vegetables, you can enjoy the freshest produce while reaping the benefits of essential vitamins, minerals, and antioxidants. The Simple Kale and Beet Winter Salad provides immune-optimizing properties, supports digestive health, and offers essential healthy fats and energy-sustaining proteins.
So, why not add some color and vibrancy to your winter meals with this delightful salad? Embrace the nourishing power of seasonal ingredients and enjoy the health benefits it brings. Stay warm, nourished, and satisfied with this Simple Kale and Beet Winter Salad—a true winter delight!
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