Kale, Apple & Pecan
Slow down the aging process with this salad, which is full of good fiber, vitamin C, Copper, folate, and Manganese! These are strengthening your immune and nervous systems, promoting healthy digestion, making collagen, looking after skin, joints, bones, heart, muscles, red blood formation, aiding iron absorption, boosting energy, fighting free radicals, and protecting you from cancer.
Furthermore, kale enhances gut microbiota to aid in the reduction of inflammation, as well as inflammation mechanisms. Caffeic acid is a phenolic compound in kale that is a strong antioxidant that slows oxidative stress and fights free radicals. This slows down the aging process.
Apples further enhance anti-aging because they are high in antioxidants, flavonoids, and phenolic compounds. Fisetin, a flavonoid compound in apples, has been shown in studies to contribute to good health and prolong lifespan.
Pecans also contain polyphenols that impact gut microbiota and improve overall gut health.
Polyphenols have a bidirectional relationship with gut microbiota. Gut microbiota processes polyphenols into absorbable products, and these products modulate the composition of the gut microbiota, which means optimum health!
Enjoy the crunch and freshness. Delicious.
- 7oz or 200g of cavolo nero or kale
- 1 red apple
- 2.6oz or 75g of pecan nuts
- 1 tbsp apple cider vinegar
- 3 tbsp olive oil
- 1 tsp whole grain mustard
- 1 tbsp maple syrup
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Wash and remove the stalks from the cavolo nero/kale. Chop into bite-sized pieces and place in a salad bowl.
Wash and grate the apple, then add to the salad bowl with the cavolo nero/kale.
Gently heat a frying pan over a medium head and toast the pecan nuts for 5 minutes. Set aside until they cool down.
For the dressing, whisk the vinegar and mustard in a bowl until blended. Add the maple syrup, salt and pepper and whisk again. Gradually add the olive oil whisking well so it emulsifies.
Add the pecan nuts and dressing to the salad, and toss well.
Leave for at least ten minutes before enjoying it so the dressing softens the cavolo nero/kale leaves.
Perfect for lunchboxes!
This dish can be prepared in advance. It keeps in the fridge for up to 2 days without the dressing mixed in.