With all of the kale salads and quinoa bowls that I eat, I know I’m not the only one who has experienced the occasional bout of kale fatigue. So, the other day, I was looking for something new to try. I found a great recipe for kale, pomegranate, chicken, mandarin orange and goat cheese salad at http://www.healthierweighthappiness.com/the-awesome-healthy-recipe-kale-mandarin-orange-and-goat-cheese-salad/
This kale, mandarin orange and goat cheese salad is my most recent obsession. It’s so simple but so good.
Summer is right around the corner, so now is the time to try out some new dishes, and especially salads. This recipe is one of my favorites, just because it combines a couple of things I love: Kale and oranges. These are a great source of vitamin C and fiber, so eating them will help you get to your recommended daily intake for both. They are also great for your skin, as they contain beta-carotene, which is a precursor to vitamin A (in its active form, retinoic acid).
Kale has become this all-powerful superfood that we can’t get enough of in recent years. There are numerous ways to cook kale, but one of my faves is this kale mandarin orange and goat cheese dish. Oranges, which give a great burst of citrus flavor to the meal, go well with kale. I honestly can’t get enough of it. But what is it about kale that makes it a superfood?
Nutritional Values of Kale
The curly kale type is used in this kale salad. Kale is high in calcium, potassium, and manganese, as well as vitamins A, B6, C, and K. Kale has a low carbohydrate content and contains around 33 calories per cup. Kale is nutrient rich, which means it contains more nutrients per serving than many other cabbage-related vegetables. Kale is a versatile vegetable since it may be consumed fresh or cooked. I love a good fresh kale salad, but I also prefer it cooked, as in this sautéed kale dish.
Kale & Mandarin Orange Salad with Cheese made from goats
Salad of greens with Mandarin oranges and sour goat cheese
- 1 destemmed, cleaned, and dried head of fresh kale
- 6 peeled, trimmed, and separated Mandarin oranges
- 4 ounces crumbled goat cheese
- 1 teaspoon fine sea salt, more salt to taste
- 2 tablespoons EVOO
- 1 lemon’s juice
In a large mixing basin, tear the kale into bite-sized pieces.
1 tsp sea salt, Extra Virgin Olive Oil, and 1 lemon juice, combined in a small mixing dish
Pour the lemon oil mixture over the kale and massage it gently with your hands. This will deepen the color and soften the texture of the kale, making it more appetizing.
Add the orange segments and toss to mix after the kale has softened to your preferred degree of doneness.
If preferred, add the goat cheese and a pinch of salt. A word of warning: goat cheese may have a salty flavor, so taste before adding more salt.
Serve right away, or cover and chill until ready to eat.
Kale & Mandarin Orange Salad with Goat Cheese
Per Serving Amount
148 calories 81 calories come from fat.
daily value in percent*
Saturated Fat: 3 g/19 %
Cholesterol 9mg3% Cholesterol 9mg3% Cholesterol 9mg3% Cho
20 percent sodium (467mg)
Potassium is 252mg7% of the total.
Carbohydrates (14.5% of total)
2g8 percent fiber
9 g of sugar 10%
10 percent protein (5g)
Vitamin A (2959IU/%Vitamin A)
Vitamin C (49 mg/59%)
92% calcium (92mg)
1 gram of iron is equal to 6% of your whole body weight.
* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.
Oranges de Mandarin
Mandarin oranges are high in Vitamin C and have approximately 40 calories. They’re also high in fiber and Vitamin A. They’re the ideal portion size for getting all of this nutrients in one small little package. They’re easy to transport and provide a tasty snack for both adults and children. I’m not sure what more to say. My favorite orange kind is the mandarin.
Goat cheese is made from goats, as the name suggests. Goat cheese is generally regarded as one of the healthiest cheeses on the market. The composition of goat cheese differs from that of cow’s milk cheese. It’s high in protein and calcium, which we all need. If you’re acquainted with the recipes on our site, you’ll notice that we use goat cheese in a variety of sweet and savory dishes. Goat cheese is very adaptable.
As the summer months become more and more present, the concept of eating healthy becomes more and more popular. The most common foods that are considered to be unhealthy, or at least not the best to eat are the salty and fattening things. However, there are many other healthy things that can be eaten, and many of them taste so good that you may not even notice, which is why we are going to show you a few of them.. Read more about kale orange, avocado salad and let us know what you think.