Kale Salad with Cucumber Parsley Pesto Vinaigrette

I could eat this whole salad in one sitting.  It is so refreshing, flavorful and full of crunchy yummy goodness!

Kale Salad with Cucumber Parsley Pesto Vinaigrette

This weekend Robby and I had the pleasure of having Sabastian stay with us.  We always enjoy having her around.  She is our friend’s daughter from when we were teenagers!  When she was here we had a strange picnic on the beach consisting of black beans, pico de gallo, diced roasted poblano, cheese, lettuce and wine.  I normally bring things like this kale salad, which I am going to today because my friends Beto, Jill, Paloma and Beto’s friend Matt and his family are coming for a beach day.

Kale-Salad-with-Cucumber-Parsley-Pesto

 Enjoy this with a Pinot Gris, Sauvignon Blanc, White Rioja, Beaujolais or Pinot Noir

Kale-Salad-and-Cucumber-Parsley-Pesto-Vinaigrette

  • 3/4 Cup Cucumber Parsley Pesto
  • 1 Cup Toasted Almond or as many as you want
  • 2 Tablespoons Champagne Vinegar
  • 1 Tablespoon Fresh Squeezed Lemon Juice
  • 1/2 Teaspoon Sea Salt
  • Dash Black Pepper
  • 1 Head Kale (I use lacinato)
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 Large Cucumber – peeled, quartered and thinly sliced
  • 1 Large Carrot – thinly sliced
  • 1 Small Red Bell Pepper diced
  • 1/2 Cup Red Cabbage – minced

First make the pesto.  (you can make a half batch or make the whole batch and have it on some toasted french bread along side of the salad!)

Toast almonds – spread out on a cookie sheet bake for 20 minutes on the middle shelf on 350 degrees.

In a bowl mix together the pesto, vinegar, lemon juice, salt and pepper and set aside.

Wash the kale and tear off main rib by holding the end of the stem and sliding off the leaves then chop into thin strips.

Put the kale in a large bowl with the olive oil and massage the oil into the kale.

Cut the ends off the cucumber, peel it then cut in half, and scoop out the seeds. Cut the halves in half and slice in to thin slices.

Shred the carrot, dice the bell pepper, mince and measure the red cabbage.

Mix the dressing and all the veggies together with the kale and enjoy.

*Top with almonds just before eating otherwise they will get soft.

Health benefits:

Kale is low in calories, high in fiber and it is a loaded with antioxidants which helps detox the liver. It is also an anti-inflammatory with omega-3 fatty acids, which is helpful for arthritis, joint pain and asthma.  Kale has more Iron than beef and more calcium than milk which helps prevents osteoporosis, joint flexibility and helps maintain normal bone health. It is great for cardiovascular support that helps in lowering cholesterol.  It is really high in vitamin A, C, and super high in the powerful antioxidant vitamin K (anyone taking anticoagulants should avoid kale because the high level of vitamin K that may interfere with the drugs.)    More on kale 

Italian Parsley has an excellent source of vitamins C and A. The Vitamin A in parsley supports the tissues that line your lungs andpromotes eye health.  And the C protects your retinas from the sun that causes free-radical damage. It is rich in lutein, which is an antioxidant that protects against macular degeneration. It is a good source of folic acid that is great for cardiovascular health. It is one of the richest herb sources for vitamin K making parsley great for your bones. The iron in parsley helps get rid of carbon dioxide and brings oxygen to your tissues.  It is an excellent blood purifier with its high chlorophyll content and a good remedy for lung infection or asthma. It is also rich in anti-oxidants and a good source of potassium, calcium, manganese, iron, and magnesium.

Cucumber are a good source of A and B vitamins that gives you energy and the skin benefits from the really high content of vitamin C which ironically is primarily in the skin of the cucumber. They help eliminate toxins and keep you hydrated with the water content, which is 95% and the dietary fiber aids the digestion and helps with heartburn.  They are known to dissolve kidney stones by lowering uric acid levels.  There is research in connection with reducing the risk of several cancers due to 3 lignin’s it contains. The juice is beneficial to diabetics due to a hormone it contains that help the cells of the pancreas produce insulin. Cucumbers help reduce cholesterol levels and regulating blood pressure so its great for both low blood pressure and high blood pressure.  It is an excellent source of silica, magnesium, and potassium that help promotes joint health by strengthening the connective tissues and is great for you skin, hair and nails.

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