I/2 large bunch of curly Kale, cleaned and torn into small pieces (about 12 cups)
¼ teaspoon coarse Celtic sea salt
1 teaspoon organic canola oil
10 ounces (2 cups) shelled edamame (typically found in the freeze case)
1/4 cup chopped red onion
1/2 large English cucumber, sliced in half lengthwise and chop
2 large carrots shredded
1/2 large red bell pepper, chopped
1 pint (2 cups) cherry tomatoes, halved or quartered
3 tablespoons rice wine vinegar
2 teaspoons white miso
2 teaspoon sesame oil
1 teaspoon maple syrup
1 tablespoon reduced sodium soy sauce
3 tablespoons organic canola oil
DirectionsUse a chef’s knife to remove the tough ribs from the kale, then discard them. Clean kale in a salad spinner. Once clean chop the kale leaves into small bite-sized pieces and place in a large bowl. Sprinkle with a dash of Celtic sea salt and oil, and gently massage by squeezing the kale with your hand (~ 2 minutes). It will become shiny and have a more velvet like texture and will decrease by about half.
In a separate bowl mash, the miso with the tongs of a fork. Then whisk in the rice vinegar, maple syrup, and soy sauce. Continue whisking while drizzling in sesame and canola oils.
Divide kale into 4 bowls, and top with other salad ingredients. Then drizzle with 1 ½ tablespoon dressing.
Yield: 4 servings (serving size: 11/2 cup kale, ½ cup edamame, carrots, tomatoes, ¼ cup cucumber, 1 tablespoon red onion, 1 ½ tablespoon dressing)
Nutrient Breakdown: Calories 340, Fat 18g (1.5g saturated fat), Cholesterol 0mg, Sodium 440mg, Carbohydrate 36g, Fiber 10g, Protein 15g
Diabetes Exchange Values: 1 Starch, 5 Vegetable, 1 1/2 Lean meat, 3 Fat