I’m always looking for fresh salad ideas that will provide an abundance of nutrients, and at the same time have very little sodium, sugar and fat.
This Pomegranate Kale Salad is a superfood powerhouse that’s loaded with fiber, vitamins and minerals. I added a sprinkling of feta cheese and a spritz of raspberry vinegar dressing which added flavor but kept the calories low.
Pomegranates are one of the oldest fruits that are in season from September to January. Pomegranates are believed to be the most powerful anti-oxidant of all fruits. They have anti-cancer and immune boosting effects and inhibit abnormal platelet growth that can cause heart attacks, strokes and embolic disease.
Studies show that pomegranates have a positive effect on cardiovascular, nervous and skeletal systems and have been found to lower both blood pressure and cholesterol. One study showed a 30 percent reduction in atherosclerotic plaque among heart patients that drank an ounce of pomegranate juice every day for a year.
It’s one of those fruits, like the kiwi, that you should incorporate into your diet on a regular basis.
De-Seeding A Pomegranate
The seeds are the only edible part of the fruit. Getting the seeds out of the pomegranate takes a few minutes, but it is worth it. The best way to de-seed the luscious red fruit is to cut the crown or stem off and remove some of the pale-yellow pith. Lightly score the skin in quarters from stem to crown, taking care not to pierce the seeds.
Immerse the scored fruit in a large bowl of cool water and soak it for five minutes. Holding the fruit underwater, gently break it apart separating the seeds from the membrane. The seeds will sink to the bottom of the bowl.
Discard the skin and membrane and drain the seeds. Place the seeds on a paper towel to soak up excess water.
You can store the unused seeds in an air-tight container in the fridge for up to a couple of weeks.
Just as pomegranates are one of the healthiest fruits, kale is one of the world’s most nutritious leafy green vegetables. Kale has the ability to lower cholesterol, reduce the risk of chronic disease and some cancers including bladder, breast, colon, ovary and prostate.
Plus, researchers have identified over 45 different flavonoids in kale which play a role in reducing chronic inflammation and oxidative stress which causes cell damage.
Kale is low in calories and high in vitamins K, A, C and B6. It also provides manganese, copper, potassium and omega-3 fats.
Pomegranate Kale Salad
Combing the pomegranate and kale in a salad brings together two of the most nutritional foods and the flavor is amazing.
Chopped Kale Leaves – about 5 cups
Pomegranate Seeds – about 1/2 cup
1/2 Cucumber – diced
1/2 cup red onion – sliced
2 tablespoons feta cheese
Raspberry vinegar salad dressing to taste
*To make your own dressing, combine 1/2 cup of raspberry vinegar, 2 tablespoons of olive oil, a dash of garlic salt and mix.
Combine all of the vegetables. Add the feta cheese and spritz with the raspberry dressing or a light salad dressing of your choice.
You can add fresh mushrooms, avocados, cherry tomatoes or any vegetable of your choice.
You won’t want to let the rest of your pomegranate seeds go to waste. They are delicious on cereal, in oatmeal and smoothies and are a good topping for Greek yogurt.
You can boost your nutrition by adding a couple of tablespoons of pomegranate seeds to you daily diet.
What’s your favorite way to use pomegranate seeds?
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