It’s the month of LOVE which means it’s time to love your sweet heart. (yes, you can love your sweetheart, too!) Taking care of your heart with healthful foods is key to keeping your arteries free of debris, the things that shouldn’t be there, like corroding plaque.
Eating a heart healthy diet doesn’t mean just cutting out nasty fats like saturated, trans and polyunsaturated fats mostly found in high fat dairy foods, baked goods and red meat. Perhaps more importantly, it means switching your diet to include healthful nutrients like fiber (apples, beans, oats), omega-3 fatty acids (avocado, walnuts, almonds, seeds) and monounsaturated fats (olive, grapeseed, avocado oils) as well as powerful phytonutrients like resveratrol (red grapes, purple grape juice), proanthocyanidins (apples, grapes, berries, cranberries, dark chocolate) and quercetin (kale, apples, broccoli and berries). So many good things for you and so tasty too!
This beautiful salad is devoted to loving our hearts. It has kale, apples, cranberries, almonds, olive oil to name a few of the nutritious ingredients that not only provide heart health benefits, but also fabulous flavors and color. I’ve added carrots, celery and green onion for flavor and texture. Eating the rainbow is a good rule of thumb to make sure you’re getting enough of everything you need.
I love adding the candied almonds for the crunch and the dressing is sweet and full of olive oil goodness. Take good care of your heart.
- Kale Apple Slaw with Candied Almonds and Sweet Poppy Seed Dressing
- 4 cups baby kale, stems removed
- 2 cups each shredded red cabbage and green cabbage
- 1 cup shredded carrots
- 1 small apple, cored and diced
- 1/3 cup sliced celery
- 1/3 cup craisins
- 2 Tbsp sliced green onion
- 1 Tbsp butter
- 1 Tbsp sugar
- 1/3 cup sliced almonds
- 1/3 cup olive oil
- 1/4 cup apple cider vinegar
- 2 Tbsp agave nectar
- 1 Tbsp Dijon mustard
- 3/4 tsp poppy seeds
- 1/2 tsp sea salt
- 1/4 tsp fresh ground black pepper
- Combine kale, cabbage, carrots, apple, celery, craisins and green onion in a large bowl.
- For the Candied Almonds: Combine butter, sugar and almonds in a small skillet and place over medium-high heat. Stir constantly until butter melts, sugar dissolves and almonds turn golden brown. Spread almonds in a single layer on waxed paper to cool.
- For the dressing: Whisk together olive oil, vinegar, agave nectar, mustard, poppy seeds, salt and pepper in a small bowl.
- Pour over the kale mixture and toss to coat. Sprinkle candied almonds on top.