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Kale Salad!


by Marla Murphy June 16, 2014 1 Comment

Not all fats are created equal and I LOVE eating healthy fats and incorporate them into my diet on the regular! Good fats improve cholesterol levels, decrease risk of heart attacks, strokes, diabetes, improve vitamin absorption and promote cell development. We need a variety of omega 3's, 6's an 9's in our diet because they all play different roles in the body and work together to keep us healthy! The American Heart Association recommends we eat 15-25 percent of our daily calories from monounsaturated and polyunsaturated fats (omega 3's, 6's, & 9's) and since they are so tasty that is perfectly fine with me! Polyunsaturated fats are the best fats around (think omega 3’s and 6’s) and examples of the omega 3’s are:
  • Canola, flax and soybean oils
  • Walnuts
  • Oily fish (herring, mackerel, salmon, trout, tuna)
  • Algae
  • Omega 3 eggs!
Examples of polyunsaturated omega 6’s are:
  • Corn, canola, olive, peanut, safflower, soybean, sunflower oils
  • Almonds
  • Cashews
  • Hazelnuts
  • Peanuts
  • Pistachios
  • Walnuts
Monounsaturated fats (omega 9’s) are:
  • Canola, olive, safflower, sunflower and peanut oils
  • Almonds
  • Cashews
  • Hazelnuts
  • Macadamias
  • Peanuts
  • Pecans
  • Pistachios
  • Walnuts
  • Avocado
  • Eggs
  • Some poultry
Kale Salad
Serves 9
Prep Time: 10 min 
Ingredients
  1. 1 head of kale
  2. 1 avocado, diced
  3. 1/4 cup of pitted kalamata olives (diced)
  4. 1/4 chopped onion
  5. 1/4 cup of diced cherry tomatoes
  6. 1/4 cup of chopped walnuts (or any type of nut will do)
  7. 1/4 cup of feta cheese
  8. 2 tbsp of chia seeds
Instructions
  1. Wash the kale and shred leaves with hands.
  2. Chop olives, onion, and walnuts as small as possible.
  3. Slice cherry tomatoes in half.
  4. Slice up the avocado into thin slices or cubes.
  5. Top salad with olives, onions, walnuts, cherry tomatoes, feta cheese, chia and mix well!
calories: 81
fat: 7g
protein: 2g
carbs: 4g

IMG_1892
All of the ingredients! IMG_1897 First thing is first! Wash the kale! IMG_1899 I love using my salad washer! IMG_1907 Then chop up all the vegetables and ingredients that need chopping! IMG_1909 Walnuts anyone? I love these guys on my salads! Then add all toppings! IMG_1912 And since this salad is so pretty go ahead and take a photo for instagram :) Mix well and enjoy!!!  Tomorrow I will be creating the PERFECT dressing to go along with this kale salad!  

Love,

Marla




Marla Murphy
Marla Murphy

Author



1 Response

Lemon Salad Dressing | Perfect Size Nutrition
Lemon Salad Dressing | Perfect Size Nutrition

June 23, 2016

[…] I am still indulging in the world of healthy fats today (see yesterday’s post on the different types of healthy fats) and this next recipe has polyunsaturated and monounsaturated (omega 6 & 9)! This salad dressing is always perfect, impossible to mess up and easy to throw together! I love that this recipe only has three ingredients and it’s usually stuff I already have stocked in my kitchen…. it doesn’t get any easier than that! This salad dressing is perfect on the kale salad! […]

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