Kale and Sweet Potato Salad with Dried Cranberries

 

Kale and cranberry salad

This simple kale salad recipe delivers big on flavor. Steamed sweet potatoes, cranberries, and cashews bring an array of colors and textures. The dressing gets its creamy texture and smoky-sweet flavor from a combination of tahini and smoked paprika.

Get the recipe from Forks over Knives:

https://www.forksoverknives.com/recipes/kale-sweet-potato-salad-with-dried-cranberries/

The Benefits of Kale

At just 33 calories, one cup of raw kale has:

  • Nearly 3 grams of protein
  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
  • Vitamins A, C, and K
  • Folate, a B vitamin that’s key for brain development
  • Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
  • Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataractsMinerals including phosphorus, potassiumcalcium, and zinc

Types of Kale

Kale can be curly, flat, or even have a bluish tint mixed in with the green. The flavors differ, so try them all.

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The Benefits of sweet potatoes

The health benefits of sweet potatoes include their ability to help lose weight, boost immunity, aid in digestion, treat asthma and bronchitis, and control diabetes. Sweet potatoes also help in treating arthritis and stomach ulcers.

Boost Immune System

Being very rich in beta-carotene, which is a major antioxidant, along with vitamin C and B complex vitamins, iron, and phosphorus, sweet potatoes are excellent immune system boosters that can defend your body from a wide variety of conditions and afflictions.

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The Benefits of cranberries

Cranberries are a healthful food, due to their high nutrient and antioxidant content. They are often referred to as a “super food.” Half a cup of cranberries contains only 25 calories.

The nutrients in cranberries have been linked to a lower risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.

  • They are low in calories and high in vitamin C, vitamin A, and vitamin K.
  • They also contain proanthocyanidins (PACs), an antioxidant that may help prevent a range of diseases.
  • Since they are a good source of vitamin K, people who use blood thinners should ask their doctor before consuming extra cranberries.

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