Good Eats: Kale & Mango Salad

April 9th, 2014 • BY

We love this spring-inspired salad. Fresh kale, juicy mango, creamy avocado, and a perfect poppyseed dressing.

Kale provides intense nutrient bang for your buck. Just one serving of kale provides only 33 calories with 9% of the daily recommended value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It’s also a good source of copper, potassium, iron, manganese, and phosphorus. This vegetable is one delicious source of antioxidants and polyphenols.

But, it also tends to be a little rough when enjoyed raw. The trick to softer, more edible kale is to massage the kale with your hands to break down the tough leaves and make it more manageable. Once you wash it, dry and rip the kale leaves into a bowl add 1-2 tbsp. of dressing and use your hands to rub the dressing into all the leaves for a few minutes. You should feel the kale begin to wilt as you do this.

Kale & Mango Salad with Poppyseed Dressing

Ingredients
Poppyseed Dressing: (Adapted from Happy Healthy Life)
3 tbsp. vegan mayo
2 tsp. dijon mustard
2 tbsp. olive oil
1 tbsp. apple cider vinegar
1 lemon, juiced
1 tbsp. maple syrup
1 shallot, minced
1 tbsp. poppy seeds

Instructions
For the dressing:
Whisk or blend mayo, mustard, olive oil, apple cider vinegar, lemon juice, and maple syrup together.
Add the minced shallots and poppy seeds, stir to combine.
Wash the kale well, pat dry and remove the leaves from the stem.
Stack the leaves together and roll up.
Roughly chop to get large strips of kale, then slice in 1/2 again.
Place the kale in a large bowl and 2 tbsp. dressing. Massage with your hands for 2-3 minutes until all the kale is covered.
Add the mango and avocado and plate.
Drizzle with extra dressing.

Bon appetit!

Image and recipe reprinted with permission from http://delicious-knowledge.com and www.healthyaperture.com.

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