Winter Nutrition Focuses on Green

Kale Salad with Carrot Dressing  by Michiko Tomioka, RD

Kale is a rich source of lutein and zeaxanthin, vitamin A, vitamin K and calcium to help healthier bones. Your body needs fat to absorb lutein and zeaxanthin, so it’s perfect pair with this supper healthy carrot dressing, with contain olive oil and sesame seeds. Carrot is known in eye friendly foods because of this generous amount of Vitamin A and beta carotene are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration

Ingredients makes 4 servings

4 cups Chopped kale. Set aside

Juice of ½ Lemon. Set aside

Carrot dressing (Ingredients Makes 4 cups, ¼ cups for serving)

Dressing ingredients

3 medium carrots (300g), cut to 2 inches

1 medium apple, cored and cut to quarters

1 lemon, pealed

1/3 cup water

¼ cup rice vinegar

4 TBS roasted ground sesame seed (brown preferred)

1.5 TBS fresh ginger, pealed

1 TBS soy sauce

pinch of sea salt

½ -TBS honey (optional)

4 TBS extra virgin olive oil

Place the dressing ingredients into a blender and puree until smooth. Add the seasoning and continue blending for another 1-2 minutes while drizzling in the olive oil one tablespoon at a time.

Mix 4 cups of chopped kale and carrot dressing, sprinkle ¼ lemon juice, and massage until convinced well.  Tops dried cranberries if you wish, then enjoy!

Calories: 90: Total Fat: 5 g; Saturated Fat: <1g( <3% DV) ; Cholesterol: 0mg; Sodium: 88mg (<4% DV);  Dietary Fiber: 3 g; Protein: 4 g. Vitamin A 60% DV, Vitamin C 120% DV, Vitamin-K .500% DV

*Please take ¼ portion if you are on Coumadin.