Salad with kale, beans, sunflower seeds and mango sauce

A quick plant based salad containing beans, vegetables like kale and sunflower seeds. Ideal for lunch or dinner.

As studies show plant-based diet ( rich in vegetables, fruits, nuts, seeds, whole grains, and legumes) is a healthier option compared to a diet high in meat, processed products, and small amounts of plant food. Plant-based eating, which provides all necessary nutrients and extra phytochemicals can strenght our immune system, improves mood, and prevents the occurrence of diet-related diseases.

A diet rich in plant products, including Mediterranean or DASH, is low in cholesterol and saturated fats, on the other hand, rich in unsaturated fatty acids, vitamins, minerals, and various antioxidants.

The proposed kale salad contains sunflower seeds and beans, combined provide all essential amino acids. ( When our meal lacks meat, we need to remember to provide plant proteins; including vegetables, seeds, nuts, whole grains, or legumes).

The salad also provides vitamin C, beta carotene, and antioxidants that strengthen the immune system; vitamin K which is responsible for proper blood clotting; potassium and calcium that help regulate blood pressure.

Nutrition facts :

Kale: according to USDA, 1 cup of fresh kale is about 79mg of potassium, 112ug of vitamin K;

Sunflower seeds: according to USDA, 8 grams of sunflower seeds (1 tablespoon) are about 45 calories, protein, 6 mg calcium, 2mg vitamin E and polyunsaturated fatty acids;

Mango: it's primarily vitamin C, beta carotene and potassium.

Fresh Coriander: it's amazing refreshing taste but also potassium, provitamin A and vitamin K;

SALAD INGREDIENTS:

In English

Kale (I used two types of kale purple and green)

Red pepper

Red onion

Beans, e.g. Cannellini, which has a slightly sweet taste (I used canned beans; choosing canned products, it is best to choose a product that does not contain BPA-containing packaging; if this is not possible, it is better to limit the consumption of products containing BPA packaging)

Avocado

Sunflower seeds

Mango Dressing:

1 large mango

1/3 cup of olive oil

Juice from XNUMX lime

2 large garlic cloves

Jalapeno peppers

Fresh Coriander

Salt and pepper

In food processor mix dressing ingredients, then add the sauce to the salad.

Skulas-Ray, AC, Skulas-Ray, AC, Wilson, PWF, Wilson, PWF, Harris, WS, William S. Harris Search, ... National Institutes of Health. (XNUMX, August XNUMX). Omega-XNUMX Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Retrieved from

Kale (I used two types of kale purple and green)

Red pepper

Red onion

Beans, eg Cannellini, which has a slightly sweet taste (I used canned beans; choose preferably a product that does not contain BPA-containing packaging)

avocado

Sunflower seeds

Mango Dressing:

1 wide mango

1/3 cup (cup scoops) of olive oil

One lime juice

2 large garlic cloves

1 jalapeno peppers

Fresh Coriander

Salt and pepper

In a food processor mix the ingredients, then add the dressing to the salad

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