kale & cauliflower salad 🥬💟
Welcome to those who were just scanning the web and serendipitously landed on my humble site 👋 whether you are in a rut and don’t know what to make; are in that loop of “sooo, what do you want to eat tonight?”; or have fallen into the infinite black hole of saved recipes from social media (the internet is truly ultimate purveyor of maximalist TL;DR content overwhelm 😵💫🫠🤭). I hope you enjoy — it brings me great joy to sprinkle any ease into your life — cheers to your good health, good love & good fortune!
And per my usual caveat, I do not claim to be a doctor or a chef. I do not dream of being a fancy food blogger. I’m just a gal who enjoys living and eating for optimum well-being. I like to creatively alter, and occasionally create, recipes to make them as balanced as possible, in both taste and health. I’ve come to learn soul-food and body-fueling food are both real and equally important, hence the critical importance and beauty of mind-body-soul eating! ✨ I typically like to begin with a key ingredient or two that I’m hoping to work with, search for a preexisting recipe as a guide, then play with measurements and make swaps to level up nutrient density. Consider this a destination for healthy recipe inspiration, where you’ll never have to scroll through any continuously re-populating ads. One of my primary goals is to add a little simplicity in places I’ve found murky.
MEDICAL DISCLAIMER: THE FOLLOWING INFORMATION IS INTENDED FOR GENERAL INFORMATION PURPOSES ONLY AND SHOULD NOT BE CONSIDERED AS PERSONAL MEDICAL ADVICE. INDIVIDUALS SHOULD ALWAYS CONSULT THEIR HEALTHCARE PROVIDER BEFORE ADMINISTERING ANY OF THE SUGGESTIONS MADE ON THEBALANCEDCALM.COM TO ENSURE THEY ARE APPROPRIATE FOR THEIR SPECIFIC CIRCUMSTANCE.
This recipe is from the cookbook Healthyish and my pictures certainly don’t do it justice. My edit of the recipe as follows:
SALAD
1 large bunch or 2 smaller bunches of organic tuscan kale, stemmed and leaves torn
2 tbsp plus 1 tsp extra virgin olive oil
2 garlic cloves, chopped or pressed
1 medium head organic cauliflower cut into small florets (about 7 c prepared)
2 tsp curry powder
1 tsp crushed red pepper flakes
1/3 cup water
1/3 - 1/2 c eggless caesar dressing, recipe below
2 avocados, chopped
1/2 c quartered Peppadews (about 10) or any pickled pepper…but Peppadews are worth the splurge!
1/4 c toasted sliced almonds
Pink Himalayan salt and fresh cracked pepper to taste
DRESSING
1 c finely grated parmesan cheese
3/4 c fresh lemon juice
1/2 c extra virgin olive oil
1 small head of garlic (or 7 - 8 large cloves), peeled
1/4 c Worcestershire sauce
1 tsp pink Himalayan salt
1 tsp fresh cracked black pepper
INSTRUCTIONS
1. Prep dressing by pulsing all ingredients in a food processor (I use a NutriBullet) and refrigerate
2. Tenderize the kale by massaging the leaves with 1 tbsp oil and 1/4 tsp salt in a large bowl
3. Heat remaining 2 tbsp oil in a large skillet over medium heat, add garlic and cook 30 seconds - 1 min, use a slotted spoon to remove — eat smashed on oiled toast
4. Add cauliflower, curry powder, red pepper flakes and 1 tsp salt to the skillet
5. Stir in water, cover and cook over medium-high heat, stirring occasionally, until the cauliflower is golden brown and a fork can be easily inserted (about 6 - 8 mins)
6. Remove from heat once water has evaporated and let skillet cool for 10 mins
7. To serve, toss kale with dressing, gently fold in cauliflower, avocados, Peppadews and almonds and season with salt and pepper
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. I will again caveat, I’m not a nutritionist, but as holistic health coach, here’s some functional food for thought:
MASSAGING KALE
Getting personal with your kale and really massaging it for a solid minute or two before consuming helps tenderize it and unlock the kale’s nutrient powerhouse punch! It helps break down some of the tough fibrous characteristics that not only make it hard for some to palate, but also hard for our stomaches to digest otherwise.
KALE
So you may wonder what makes kale so special after all? Kale is rich in fiber, antioxidants, calcium, iron, and a wide range of other nutrients that can help prevent a multitude of health problems. As a reminder, we want to consume the most nutrient and antioxidant dense foods because they help the body remove unwanted toxins. Kale is the leader in this space so it’s no wonder its developed such a cult following! With values of vitamins A, K and C completely off the charts, Kale also includes manganese, copper, potassium, magnesium and B vitamins. Stacked with various flavonoids and polyphenols, including quercetin and kaempferol, touting powerful anti-cancer effects, as well as heart and blood pressure protection, in addition to being anti-inflammatory, anti-viral and anti-depressant. Plus kale contains many minerals that most people don’t get enough of and has been seen to lower cholesterol levels, as well as reduce the risk of heart disease — to just name a few of the stellar health benefits.
CAULIFLOWER
Cauliflower is not only highly versatile, it’s also extremely nutritious! Very low in calories, but high in fiber and antioxidants, cauliflower can aid in weight loss. It is also particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells and are especially protective against colon, lung, breast and prostate cancer. Plus it contains carotenoid and flavonoid antioxidants, possessing anti-cancer effects and may reduce the risk of several other illnesses, including heart disease. Additionally, cauliflower is high in vitamin C, known to boost immune system and reduce the risk of heart disease and cancer. Bonus, it easily absorbs flavors, so it’s the perfect canvas for sweet or savory dishes.
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
***important to note, quality is essential — always shop organic, whole, preferably in season, ideally know where your food is coming from and thoroughly wash those fruits + veggies!
