I love salad. It’s healthy, tasty and anything goes. I, also, find it to be more of a summer food. Cool and refreshing. So, I try and make my salads for each season.
During the winter months, we are prone to cold and flu viruses. We are locked indoors with recycled dry heat which just makes us more receptive to any illnesses going around. Plus, after all that holiday indulging, some of us are trying to watch our waistlines.
Well, this is the salad for you. Filled with produce harvested during the colder months that will help us through this blustery season.
Kale is a great lettuce. It has more iron per serving than beef. More calcium than a glass of milk, and ten times more Vitamin C than spinach (which is a summer lettuce). It is also low calorie, low in natural sugars, it’s anti-inflammatory and filled with anti-oxidants.
Sweet potatoes are excellent for you as well. They have anti-bacterial and anti-fungal properties, and have a good amount of Vitamin D, which is excellent for these cold dark months. They also have iron, beta carotene and anti-oxidants. They are excellent for arthritis sufferers too.
Beets are known to be an immunity booster. Again, another perfect addition to this time of year. Loaded with iron, too. Have bone issues or trouble sleeping? Well, beets can help that too as they have calcium and magnesium. Great to help the body combat stress with its B Vitamins, and loaded with Vitamin C.
Gold kiwifruits are known to repair DNA. They are high in Copper, which is needed for a healthy immune system. It also has the highest amount of Vitamin C than any other fruit.
Cranberries boost the immune system, helps cleans the urinary tract and can help prevent coronary disease.
Walnuts are packed with Omega-3 fatty acids, help you handle stress, help reduce your risk of diabetes and breast cancer while boosting your heart health!
Toss this in my immune booster salad dressing, and you have yourself a hearty salad to help beat the winter blues!
- 1 bag kale
- 1 sweet potato, chopped and roasted
- 2 beets, chopped and roasted
- 2 gold kiwis
- 1/4 cup dried cranberries
- 1/4 cup walnuts
- 2 tablespoons coconut oil, divided
- 1 teaspoon raw local honey
- 1/2 cup cranberry juice
- 3 tablespoons extra virgin olive oil
- juice of 1/2 orange
- 1 tablespoon apple cider vinegar
- 1 clove garlic, crushed
- 1/2 teaspoon salt
- 1/2 teaspoon turmeric
- 1/4 teaspoon crushed red peppers
- 1/4 teaspoon cinnamon
- Preheat the oven to 400 degrees. Peel and chop the sweet potato into bite-sized pieces. Dab with a paper towel to remove any excess moisture. Toss in some slightly melted coconut oil (leave 1 teaspoon for the nuts). Do the same to the beets. Roast for 20 – 30 minutes, until soft and golden. Cool completely.
- While they are cooling, take 1 teaspoon of coconut oil and 1 teaspoon of honey, melt slightly and coat onto the walnuts. Place in the oven for 10 minutes. Cool.
- Heat 1/2 cup cranberry juice and soak the cranberries in it for 10 minutes. This will plump them up so that they are tastier in the salad.
- Peel and slice the kiwis.
- In a small bowl, mix the olive oil, juice, vinegar, garlic, salt, turmeric, red peppers and cinnamon. Whisk.
- In a large bowl, place the kale. Add the sweet potato, beets, kiwis, cranberries and walnuts.
- Add the dressing and toss.
- Serve with goat cheese, if desired.
Yields: 2 salads