To say I am not a fan of cooked kale in any form is an understatement. However, I love that packaged Sweet Kale Salad Kit that is sold at Costco and most supermarkets across Canada. The problem with that salad mix is that the enclosed dressing is full of sugar. The dried cranberries in the topping don’t help matters much either. But I have a hankering for this salad. What’s a girl to do? She experiments, of course.
This salad will serve at least 8. Bring it to a potluck. No one will know it’s Keto. Hey, maybe your favourite Uncle George will eat his veggies this way, then again, probably not! Baby steps, people, baby steps. We can’t convert the world to the wonders of raw kale at once. One person at a time. This salad is high in fiber, rich in vitamins, and a good source of micronutrients. If you add chia seeds to the dressing, not only will they help thicken the dressing, they will add omega 3 fats!
I strongly suggest you use a food processor or a mandolin for this recipe unless you have amazing knife skills. The key to this salad is to shred the broccoli and Brussel sprouts. I use a food processor as my ER doctor said he didn’t want to stitch me up ‘again’ after my last incident with a mandolin. Don’t ask.
I also suggest that you use fully grown kale. The fully grown kale stands up well with the other vegetables. You can make this salad a day in advance of serving if you don’t use baby kale. It’s great to take to work! Just make sure to remove the woody stem and the centre stalk of each kale leaf. Your fibre intake is more than covered by the broccoli and Brussel sprouts!
I recently discovered VitaFiber, a high fibre sugar substitute that is sold online and in some low-carb grocery outlets. It is not as sweet as sugar but it has no aftertaste in contrast to other sweeteners. It is also very high in fibre. Feel free to replace VitaFiber with your favourite sweetener, of course. If you aren’t following a Keto lifestyle, maple syrup would be awesome in the dressing.
Mix the dressing first, and set it in the fridge so the flavours can blend, especially if you add chia seeds.
I suggest using an immersion blender for the dressing.
Kale, Broccoli and Brussel Sprouts Salad
2 Tbsp VitaFiber or sweeten to your liking with your favourite sweetener.
2 Tbsp grainy Dijon mustard
1/3 cup apple cider vinegar
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 tsp Chia Seeds (Optional)
Place all the above in blender cup, then add:
1/2 cup Extra Virgin Olive Oil
Emulsify until creamy.
This dressing will keep in an airtight bottle in the fridge for a few days.
3 cups regular kale with the stalk removed as well as the centre tough vein of the leaf removed. Tear the leaves into bite-sized pieces.
3 cups shredded or shaved fresh brussels sprouts, about 18. It all depends on the size of the sprout.
3 cups shredded or shaved fresh broccoli. Peel the stem and use it! It is delicious in this salad
1.5 cups of thinly sliced red or green cabbage
Pour enough of the dressing to coat but not drown the salad ingredients. Toss, then chill for at least four hours, or overnight.
Nutritional Value – 1 Serving. Approximately 1 cup or 150g
Carb (Net) 7.96g
Optional toppings: (Not included in nutritional count)
Pumpkin seeds, sunflower seeds, bacon bits.
Don’t toss in the seeds or bacon bits until moments before serving or else they will become soggy.
For more protein, add sliced hard-boiled eggs.
©2016 Katherine Walden
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