Kale & Wild Rice Salad

NUTRITIONAL NOTES

 

WILD RICE: A wonderfully nutritious gluten-free grain and that has twice the protein then brown rice.  It is very rich in antioxidants – containing up to 30 times more then white rice. It is also high in fiber and a good source of essential minerals such as folate, zinc and phosphorus to give you energy and nurture your bones. 

 

KALE: Kale is considered a super-food and nutrient powerhouse. It’s cancer prevention benefits can be linked to its high concentration of two antioxidants: carotenoids and flavonoids.  Its high omega-3 content makes it an excellent anti-inflammatory

 

APPLES: The phytonutrients in apples can help regulate blood sugar levels. Antioxidants in apples help decrease cardiovascular problems, asthma and even lung cancer.  Also considered high in fiber and vitamin C, many of apples’ nutrients are contained within the skin, so always eat apples with the peel on.   

Vegan, Gluten-Free

Serves: 6

 

INGREDIENTS:

Salad:

2 cups cooked wild rice

2 cups baby kale, chopped

1 apple, diced

1 orange, peeled and diced

¼ cup dried cranberries

¼ cup dried tart cherries

2 stalks of celery, diced

1 green inion, thinly sliced

 

Vinaigrette:

1/4 cup shallot, minced

1 Tbsp extra virgin olive oil

3 Tbsp water

2 Tbsp agave nectar

1 Tbsp apple cider vinegar

2 Tbsp fresh squeezed orange juice

1 tsp Dijon mustard

1/2 tsp sea salt

1/8 tsp black pepper

 

INSTRUCTIONS:

  1. In a large bowl, combine all the salad ingredients. 

  2. In a small bowl or blender, whisk together vinaigrette ingredients.

  3. Pour half the vinaigrette over the salad, toss to combine and taste.  You can always add more dressing if needed. 

  4. Serve the salad cold or at room temperature.  

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amy@oregoncancerfoundation.org

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