Simple Kale Salad with Green Goddess Dressing

 In Healthy Carbs, Oh You Fancy, Recipes

This post was sponsored by Canola Eat Well. I was a guest at their cooking event at the Luxe Appliance Studio in Toronto. 

Event photos by Josh-Tenn Yuk courtesy of Canola Eat Well.

Food pics by moi. 

I think I’ll eat this salad every darn day.

I mean, look at it!

It’s so chock full of goodness, I can’t barely stand it 😉

simple kale salad with green goddess dressing

Now the inspiration for this salad came from a recent event I attended in Toronto where I got to cook with a Chef; talk with a farmer; and learn from a dietitian researcher.

It.

Was.

Awesome.

Simple Kale Salad with Green Goddess Dressing

The theme for the event was Love Your Heart.

Which is great because our heart does a lot of ticking in our lifetime so let’s keep it happy 🙂

And what better way to Love Your Heart than with a salad full of omega3 fats, fibre and antioxidant-rich veggies?

Simple Kale Salad with Green Goddess Dressing

This evening was super cool because I got to talk to a farmer from Alberta, Canada: Jeanette Andrashewski – about farming canola and how much is exported and how she deals with the ups and downs of farming in general.

(Check her out on Twitter and Instagram).

It sounds like such a supportive community and people really look out for each other.

So awesome 🙂

"We have about 1/32 of the earth's surface to farm on" ~Jeanette Andrashewski

Simple Kale Salad with Green Goddess Dressing

Canola is such a fabulous oil and is great for Lovin’ Your Heart.

It has vitamin E and K and is has the lowest amount of saturated fat of all the oils.

And as I learned from our fabulous chef that night, it has a neutral flavour and light taste so it doesn’t over-power other ingredients but allows for the flavours of the food to shine through.

Simple Kale Salad with Green Goddess Dressing

Maybe it because I grew up in Manitoba but I was always partial to canola oil for the health reasons and because it can really take the heat – great for BBQ’ing.

I also love that canola seed is grown by over 43,000 family famers on the Canadian Prairies!

So cool 🙂

Tip from Chef Alexandra - let the dressing sit on the kale for a few minutes to allow it break down a bit.

Simple Kale Salad with Green Goddess Dressing

Here’s a shot of our fabulous Chef for the night-Alexandra Feswick from the Drake Hotel in Toronto.

Simple Kale Salad with Green Goddess Dressing

This Simple Kale Salad with Green Goddess dressing is my take on the salad of the evening.

And it’s perfect for Lovin’ Your Heart – canola-oil based salad dressing, avocado for more heart healthy fats and antioxidant rich kale and cranberries.

Here’s to our hearts!

May they keep ticking for many, many years to come.

~April

simple kale salad with green goddess dressing
Simple Kale Salad with Green Goddess Dressing
Serves 4
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Total Time
40 min
Total Time
40 min
557 calories
48 g
16 g
39 g
14 g
7 g
342 g
148 g
14 g
0 g
29 g
Nutrition Facts
Serving Size
342g
Servings
4
Amount Per Serving
Calories 557
Calories from Fat 332
% Daily Value *
Total Fat 39g
59%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 21g
Cholesterol 16mg
5%
Sodium 148mg
6%
Total Carbohydrates 48g
16%
Dietary Fiber 12g
49%
Sugars 14g
Protein 14g
Vitamin A
607%
Vitamin C
286%
Calcium
29%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Kale about 8 cups, washed and chopped
  2. 2 sweet potatoes, chopped and roasted
  3. 1 cup edamame
  4. 1/3 cup dried cranberries
  5. 1 ripe avocado, chopped
Sweet and Spicy Almonds
  1. 1/2 cup chopped almonds or walnuts
  2. 2 Tbsp butter
  3. 2 tsp sugar
  4. Cayenne pepper (to taste)
  5. Dried rosemary (to taste)
Dressing
  1. 1/4 cup canola oil
  2. 1 Tbsp lime juice
  3. Garlic, crushed to taste
  4. 1 Tbsp Dijon mustard
  5. 1 Tbsp Greek yogurt
  6. Cilantro, to taste
Instructions
  1. Wash and chop the sweet potato. Roast at 425F for about 10 minutes. Flip and roast for another 10 minutes or until soft and with dark brown spots.
  2. While sweet potatoes are roasting, combine canola oil, lime juice, and garlic in a mason jar and shake until combined. Then, add mustard, greek yogurt and cilantro and shake again to combine.
  3. Divide the kale into 4 bowls. Pour the dressing over the kale and let sit for about 20 minutes before serving to help it break down a little (thanks Chef!)
Then make the nuts
  1. In a small saute pan over medium heat, add the butter and sugar and stir until the butter is melted. Add the nuts you are using and toss until they begin to brown.
  2. Stir in the rosemary and cayenne and stir just a few seconds to release the aroma.
  3. Remove from the heat and season with salt and pepper, to taste.
  4. Sprinkle the nuts on the kale salad while still warm.
  5. Then add the sweet potatoes, edamame, dried cranberries and avocado chunks to each bowl, dividing each topping between the 4 bowls.
  6. Serve and enjoy!
Notes
  1. Doesn't take as long as total time indicated if you have sweet potatoes already roasted.
Adapted from From Chef Alexandra Feswick (Toronto)
beta
calories
557
fat
39g
protein
14g
carbs
48g
more
Adapted from From Chef Alexandra Feswick (Toronto)
April Saunders Nutrition http://aprilsaundersnutrition.com/
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