Friday, March 29, 2013

Kale & Cabbage Salad

This is not your mother's salad.

As much as we hate to admit it, most of us know really don’t eat enough vegetables. Well, most of the time anyway. When produce is coming out of the garden about mid summer, it may be another story, but what about the rest of the year?

For one thing, I know I need to eat more greens. My doctor recently advised me to stop taking calcium supplements, stating it actually did more damage to the heart than it did repairing bones. Seriously? Ughhh....

Common sense is starting to kick in, albeit a little slow. I realize now that it’s best to consume the entire plant as opposed to extracting and isolating individual components in it. As a whole food advocate, I’ve made it a practice to cook and serve foods from scratch, eating them as close to the way God made them as possible. But somehow I still thought it was okay to take those vitamins without question. I realize sometimes it is absolutely necessary, but most of the time, we'd be better off "taking our vitamins" through the foods we consume. Even though they may be less nutrient dense than years ago, they are still our best means for absorbing what is needed and flushing out what is not. 

So all that said... I'm on a mission to eat more veggies, particularly greens. I grew two varieties of kale this winter (Winter Red and Dinosaur), as well as Rainbow Chard, with the hopes of eating more during the dark months of mostly root vegetables and squash. And I did eat more than all the years prior! Just not as much as I had hoped. Most days I added a few leaves (along with some purchased spinach leaves) to smoothies and made a green drink. No juicing or cooking, just pureed in the blender along with the other ingredients.

I also was more consist about sprouting seeds and adding them to everything from salads to egg dishes, sandwiches, and anything else that sounded half way appetizing.

Then I found this kale cabbage mix at Costco and I got all excited until I realized it included a dressing I wasn't thrilled with. And why buy what I'm mostly growing? So I came home and made my own version substituting sprouts and green onions for chicory and making a homemade poppyseed dressing from ingredients I "approve".

Kale & Cabbage Salad
(no measurements are given as this is totally up to you and how many servings you want!)

kale leaves, cut into shreds
purple cabbage, cut into shreds
napa cabbage, cut into shreds
baby spinach leaves
broccoli florets, cut into bite size pieces
brussels sprouts, cut into thin strips
green sprouts
green onions, chopped
dried cranberries
pumpkin seeds

Toss all greens and then top with sprouts, onions cranberries, and pumpkin seeds.

And for the dressing...

Poppy Seed Dressing

1/2 cup olive oil
3 T. apple cider vinegar
2 T. lemon juice (sometimes I substitute lime)
2 T. dijon mustard
2 T. honey
2 T. poppy seeds
1/2 tsp. minced onion or onion powder
1/4 tsp. sea salt

Blend well by shaking in a jar and allow to sit for about 1/2 hour for flavors to blend. It's best to make it before you begin your salad and periodically give it a good shake. (At least it makes me feel like the flavors are converging that way.)

I'd love to hear some feedback on how you like this "recipe" and how you're incorporating greens into your diet.

This post was linked to Carole's Chatter: Food on Friday


  1. I started adding swiss chard to my organic sliced turkey sandwich. Wow! Really delicious! Your salad looks great, too! :-) I'm also trying to eat more raw ingredients.

  2. I love salad. We had chef salads just last night. They were delicious and it filled me up with nutritious goodness.

  3. Ahhh that made me hungry......I love Kale and juice it daily...the combo sounds great Thanks

  4. This is a BEAUTIFUL salad. Can't wait to try it.

  5. Hi Amy, Your salad looks so good and is filled with so many wonderful greens-esepcially the kale! I usually make green smoothies with spinach and kale-so good for our livers.
    Thanks for sharing; have a wonderful Easter.
    Hugs, Noreen

  6. Hi Amy! I have always loved kale, and recently tried this salad from Costco! I thought it was wonderful but didn't care for the dressing, so I am so excited to give this a try!!! Thank you! Can you tell me what you put in your smoothie? I like to make something like that but usually end up with a lot of fruit to make it sweet enough. :) I can grow swiss chard by the bucketful but never really know what to do with it because no one likes it in the salad....Thank you again for your wonderful blog!

    1. Kathryn, thank you! I'm so glad you like the blog. Most of my smoothies have yogurt, raw milk, and a bit of apple juice as the base. To that I add whatever frozen fruit I want - typically bananas plus _____. Then I throw in some greens, whatever I happen to have: spinach, chard, or kale, and sometimes a combination. Occasionally I'll add peanut butter, or flax seed, or coconut oil, barley powder, and kelp. The apple juice is what give it the sweetness - I buy Ryan's Organic Apple Juice from Azure and I ration it (using it very sparingly).

  7. Oh gee! Light bulb moment. I have a friend that takes that boniva stuff for osteoporosis and calcium supplements and guess what she was just diagnosed with. Calcification of her aorta. Go figure. I always thought it was best to get my vites from food but I still take a few things like fish oil and probiotics. Not calcium though. I like my yogurt too much.

  8. What a beautiful salad! Thanks for sharing your great recipe.
    Peace and Raw Health,

  9. I love this post, because I LOVE greens! It's really hard to add them to our diets during the winter though. I will be working harder at this :)
    I called my mom after I read this, because she had just asked what she should take for calcium. Old time doctors used to say "if children had bad teeth they needed more greens not milk!"

  10. I can't wait to try this salad. It's gorgeous . . . and vegan! I'm growing kale, purple cabbage, broccoli, and brussels sprouts in my garden.

  11. Hi there. The current Food on Friday on Carole's Chatter is collecting links to dishes using cauliflower and/or cabbage. I do hope you link this in. This is the link . It would be great if you checked out some of the other links – there are some good ones already. Cheers

    1. Thanks! I just linked it up... sounds like a great link party. :-)

  12. Amy, thanks for linking in to Food on Friday. I have just signed up to follow you. A follow back to Carole's Chatter would be super. Cheers

  13. Your salad looks so yummy! I am totally with you on the plan of getting what we need (vitamins, etc) from whole foods rather than supplements. That is what I am striving for.


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