Shades of Green Super Foods Salad

kiwi-GreenSuperFoodSalad_0091_rt1_HR_cropIf kiwis are not a regular item on your menu, it’s definitely time for a change.  They may be small but they offer a nutritional bonanza of goodies – and that’s on top of their tangy sweet juiciness.

Kiwis are also incredibly versatile –just check out the recipes from Zespri Kiwifruit.  Zespri is the name for all kiwifruit from New Zealand. The industry there is under this umbrella to ensure various practices including  sustainable farming and quality control.

Here’s a sampling from Zespri for a savoury combo of some stellar ingredients.

Shades of Green Super Foods Salad

Prep Time: 15 minutes
Start to Finish: 15 minutes

1 medium cucumber, about 8 inches in length
2 tablespoons fresh lime juice
2 tablespoons extra virgin olive oil
1 clove garlic
1/2 teaspoon honey
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups chopped kale or mixed greens
2 Zespri Organic Green Kiwifruit, peeled and chopped
3/4 cup shelled edamame
1/3 cup salted and shelled pistachios

Cut cucumber in half lengthwise and seed. Place cucumber seeds in bowl of food processor or blender container. Add lime juice, olive oil, garlic, honey, salt and pepper. Process until well blended.

In large bowl, massage half the dressing into kale with hands until leaves are coated and kale has turned a bit darker in color. (If using mixed greens, omit this step.)

Slice seeded cucumber; toss cucumber, kiwifruit, edamame and pistachios with kale and remaining dressing. Serve immediately.

6 (1-cup) servings

Recipe tip: A serrated peeler works best for peeling kiwifruit.

Nutrition information per serving
•    Calories:  140
•    Protein: 5 grams
•    Fat:  9 grams
•    Saturated fat: 1 gram
•    Carbohydrate: 14  grams
•    Dietary fibre: 4  grams
•    Sodium:  240  milligrams

Tags: , , , , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: