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Garlicky Orange Kale Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $0.79

$0.79 per serving

1 people like this recipe

1 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

spoonacular Score:91%

Spoonacular Score: 91%

 

Ingredients

Servings:
1 cup
1 cup almonds
almonds
1.5 cups
1.5 cups shredded carrots
shredded carrots
1 teaspoon
1 teaspoon dried thyme
dried thyme
0.5 teaspoons
0.5 teaspoons ground ginger
ground ginger
0.5 teaspoons
0.5 teaspoons black ground red pepper
black ground red pepper
10 cups
10 cups kale
kale
3
3  garlic cloves
garlic cloves
0.33 cups
0.33 cups olive oil
olive oil
0.67 cups
0.67 cups fresh orange juice
fresh orange juice
1 teaspoon
1 teaspoon orange zest
orange zest
2 tablespoons
2 tablespoons red wine vinegar
red wine vinegar
0.5 teaspoons
0.5 teaspoons salt
salt
1 cup almonds
1 cup
almonds
1.5 cups shredded carrots
1.5 cups
shredded carrots
1 teaspoon dried thyme
1 teaspoon
dried thyme
0.5 teaspoons ground ginger
0.5 teaspoons
ground ginger
0.5 teaspoons black ground red pepper
0.5 teaspoons
black ground red pepper
10 cups kale
10 cups
kale
3  garlic cloves
3
garlic cloves
0.33 cups olive oil
0.33 cups
olive oil
0.67 cups fresh orange juice
0.67 cups
fresh orange juice
1 teaspoon orange zest
1 teaspoon
orange zest
2 tablespoons red wine vinegar
2 tablespoons
red wine vinegar
0.5 teaspoons salt
0.5 teaspoons
salt

Equipment

whisk
whisk
bowl
bowl
whisk
whisk
bowl
bowl


Instructions

Read the detailed instructions on She Wears Many Hats

Price Breakdown

Cost per Serving: $0.79
Ingredient
1 cup almonds
1 1/2 cup shredded carrots
1 teaspoon dried thyme
1/2 teaspoon ground ginger
1/2 teaspoon black ground red pepper
10 cups kale
3 garlic cloves
1/3 cup olive oil
2/3 cup fresh orange juice
1 teaspoon orange zest
2 tablespoons red wine vinegar
Price
$2.55
$0.34
$0.16
$0.12
$0.11
$2.96
$0.20
$0.86
$0.34
$0.11
$0.15
$7.90

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Disclaimer

Nutritional Information

Quickview
197 Calories
6g Protein
15g Total Fat
13g Carbs
92% Health Score
Limit These
Calories
197
10%

Fat
15g
23%

  Saturated Fat
1g
10%

Carbohydrates
13g
4%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
155mg
7%

Get Enough Of These
Protein
6g
13%

Vitamin K
480µg
458%

Vitamin A
9980IU
200%

Vitamin C
90mg
110%

Copper
1mg
58%

Manganese
0.86mg
43%

Vitamin E
4mg
33%

Magnesium
74mg
19%

Potassium
533mg
15%

Calcium
150mg
15%

Vitamin B2
0.25mg
15%

Phosphorus
142mg
14%

Vitamin B6
0.25mg
13%

Iron
1mg
10%

Fiber
2g
10%

Folate
37µg
9%

Vitamin B1
0.13mg
9%

Vitamin B3
1mg
7%

Zinc
0.89mg
6%

Vitamin B5
0.22mg
2%

Selenium
1µg
2%

covered percent of daily need

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