Colour in a whole food meal indicates a wider variety of vitamins, minerals and anti-oxidants. This salad, with it’s healthy kale and rainbow of coloured ingredients is a delicious addition to lunch or dinner.
Kale straight from the plant is typically tough and hard to chew which turns many people off. However this problem is easily solved by massaging the leaves with olive oil, lemon juice and salt. They quickly submit and become deliciously soft.
Apple cider vinegar, the best of all vinegars for digestion and immune health is combined with honey, olive oil and tahini to lift the taste and nutrition of this salad to a new level.
Variations
You don’t need to use the same salad ingredients I did. This recipe is flexible and will work just as well if you omit or replace some of the vegetables. You may also wish to use quinoa instead of wild rice.
Wild Rainbow Salad
A rainbow of colours and nutrition, this salad and its sweet and tangy dressing is a great side to your main meal or lunch. The kale leaves become soft and delicious after being massaged with oil, lemon juice and salt.
Ingredients
- 1/3 cup wild rice
- 1 tbsp fresh lemon juice
- 1 tbsp cold pressed olive oil
- 1 tsp Celtic sea salt
- 1 large bunch of kale - stems stripped away and finely chopped
- 1 red capsicum - diced
- kernals from a large cooked cob of sweetcorn - If you are using frozen or canned corn, use about 3/4 cup
- 1 small cucumber, diced
- 1 medium sized carrot - finely diced or shredded
- 1 small beetroot - peeled and shredded or sliced with a peeler
- 1/3 cup toasted pine nuts or sunflower seeds
- Dressing
- 1 tbsp olive oil
- 2 tsp apple cider vinegar
- 3 tsp raw honey
- 1 tbsp tahini
- 1 tbsp fresh lemon juice
- 1/4 tsp Celtic sea salt
- 1 tsp dark miso, optional
Instructions
- Cook wild rice as per instructions on the packet then set aside. This usually takes about 40 minutes.
- Place lemon juice, olive oil and salt from the salad list of ingredients into a salad bowl and mix well.
- Add the chopped kale and mix to coat. Using clean hands, massage the kale until it becomes soft and reduces in size.
- Add remaining salad ingredients, including the cooled rice and mix well.
- Combine dressing ingredients and pour over the salad. Toss until well coated then serve.
