A refreshing, antioxidant-rich salad that combines massaged kale, vibrant pomegranate seeds, and a citrusy vinaigrette. Each bite supports immune function, cardiovascular health, and cellular renewal.
Preparation Time
- Prep time: 10 minutes
- Resting time (optional): 5 minutes (to soften kale)
- Total time: 10–15 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 4 cups chopped kale (remove stems)
- 1/2 cup pomegranate seeds
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- 1 tablespoon extra virgin olive oil
- 1/4 teaspoon sea salt
- Ground black pepper to taste
- Optional: 1 tablespoon crushed walnuts or pumpkin seeds
Instructions
- Massage the kale: Place chopped kale in a bowl. Add lemon juice, olive oil, and salt. Massage gently with your hands for 1–2 minutes to soften the leaves.
- Add pomegranate seeds: Stir in seeds and orange juice. Mix well.
- Top and serve: Add black pepper and optional nuts or seeds before serving.
Estimated Nutritional Value (Per Side Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~3 g |
| Carbohydrates | ~10 g |
| Fiber | ~4 g |
| Fat | ~5 g |
| Vitamin K | ~450% DV |
| Vitamin C | ~60% DV |
| Folate | ~25% DV |
| Polyphenols | High (from pomegranate) |
Health Benefits
1. Rich in antioxidants and polyphenols
Pomegranate seeds contain ellagitannins, which help reduce oxidative stress and inflammation.
Reference: Seeram NP. (2008). Pomegranate as a functional food and nutraceutical source. J Ethnopharmacol.
2. Supports detoxification and bone health
Kale is a cruciferous vegetable high in glucosinolates, vitamin K, and calcium, which aid detox pathways and bone strength.
Study: Vallejo F et al. (2002). Health-promoting compounds in kale and their bioavailability. Journal of Agricultural and Food Chemistry.
3. Enhances circulation and immune function
The vitamin C and anthocyanins in pomegranate improve capillary integrity and support immune response.
Source: Gil MI et al. (2000). Antioxidant activity of pomegranate juice and its relationship with phenolic composition. J Agric Food Chem.
Kitchen Tips
- Massage kale for 1–2 minutes to reduce bitterness and improve texture.
- Choose fresh, firm pomegranates—look for heavy fruits with tight skin.
- Add protein like chickpeas or quinoa to turn this salad into a full lunch.
- Use as a base for wraps or grain bowls.
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