Kale and nectarine salad
This Kale and Nectarine Salad is perfect for a summer BBQ. It’s colourful, tasty and full of healing and disease preventing antioxidants and phytonutrients. This Kale and Nectarine salad is light and easy to make, full of goodness of kale and red cabbage, sweetness of fruit and crunchiness of nuts and it is a delight for your taste buds. It is also great served the next day, as it allows the kale and cabbage to develop flavor.
In summer it is quite easy to eat salads for lunch or dinner, so it is the easiest way to include a daily dose of vegetables and fruits that have an abundance of phytonutrients and antioxidants.
So, you’re asking me now: “What are phytonutrients and antioxidant and why are they so important?”
One serve of kale is not only high in anti-oxidants and Vitamin C, but also has higher calcium levels than a glass of milk and higher fiber levels than a serve of whole meal bread.
Phytonutrients are nutrients derived from plants that contain protective, disease-preventing compounds. Their role in plants is to protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, and poisons or pollutants in the air or soil. On the other hand antioxidants are compounds found in foods that neutralise or ‘mop up’ molecules called free radicals that can harm our cells. Damage caused to cells by free radicals is linked to certain diseases such as cancer and cardiovascular disease. Again the best sources of antioxidants are fruits and vegetables.
So phytonutrients and antioxidants are working together to keep us disease free.
Kale has had a rebirth in popularity levels lately with people becoming more health conscious and rightly so. Kale meets and exceeds the nutritional value of some wild greens. Kale is a good source of cancer fighting heart protective glucosinolates. One serve of kale is not only high in anti-oxidants and Vitamin C, but also has higher calcium levels than a glass of milk and higher fiber levels than a serve of whole meal bread.
Red Cabbage is another vegetable that could claim the title of antioxidant king. It has 6 times more antioxidants than green or savoy cabbage. I don’t know about you, but I love red cabbage, I use it in various salad recipes, it is great shallow fried and served as a side dish and is also good in green smoothies.
So, not to delay this any further here is the recipe for the Kale & Nectarine Salad.
Ingredients & Method
Serves 6
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Kale and nectarine salad
This Kale and Nectarine salad is light and easy to make. It also tastes great the next day as leftovers!
Servings
Prep time
Cook time
Recipe
Ingredients
- Half to a full bunch of kale (depending on size) – de-stalked and chopped finely
- 1 Spanish onion – sliced into thin rings
- ¼ red cabbage – sliced finely
- 2 white nectarines – sliced
- Handful of macadamias – roughly chopped
- Salt and pepper to taste
- 1 Lemon
- Olive oil
- Apple cider vinegar
Method
- Chop the kale, add a bit of salt, olive oil and ¼ lemon and massage for a good 3 minutes. Set aside. Prepare all the other ingredients.
- Squeeze out the juices out of the kale, add all the other ingredients, season the salad to taste and add the remaining juice of the lemon, splash of olive oil and a splash of apple cider vinegar. Toss the Kale & Nectarine Salad through and check for seasoning – adjust to taste.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
