Crunchy Crucifer Salad with Orange-Ginger Dressing
I try my best to eat some sort of a salad most days and making my own dressings has become part of my routine. Why?
Take a look at the ingredient list on the store-bought salad dressing sitting in your fridge door. I’m willing to to bet one of the first few ingredients is soybean or canola oil.
Here’s a few reasons why these highly-refined, industrial vegetable oils are problematic:
they contain high amounts of pro-inflammatory omega 6 fatty acids
soybeans, in particular, are some of the most highly pesticide-sprayed crops
oil are typically extracted using a petroleum-based solvent called hexane
some oils are hydrogenated, producing trans-fats, but due to labeling loopholes, are not revealed on the nutrition facts panel
processed seed oils are highly unstable due to the way they are produced and can oxidize easily (or breakdown) and can cause damage in your body when ingested
Other oils to avoid- safflower, sunflower, corn, cottonseed, peanut and grapeseed oils.
What oils should you be using? For salads, hands-down avocado and olive oil. There are a few good quality brands that are starting to use healthy oils as their base, but they can be $6-10 for a small bottle, so why not make your own?
Salad dressings are simple and quick to make and typically require staple ingredients you already have on hand.
My favorite tool for making dressings is this OXO dressing shaker. I throw all the ingredients in, give it a shake and serve. Then it goes in the fridge and keeps for up to a week.
Crunchy Crucifer Salad with Orange-Ginger Dressing
WHAT YOU’LL NEED
For the dressing
1/4 c avocado or extra virgin olive oil
1/2 cup freshly squeezes orange juice
1 tsp freshly grated ginger
a few shaves of orange zest
2 tsp rice vinegar or white vinegar
1 tbsp raw honey
sprinkle of salt
For the salad
1 cup kale
1 cup broccoli florets, diced
1 carrot, small dice or shredded
1 cup cabbage
Add any other salad veggies you like!
avocado, diced
walnuts or other nuts or seeds
WHAT TO DO
Combine salad ingredients in a dressing shaker or whisk in a bowl until well mixed. Prep veggies.
Place only kale in a medium-sized bowl and add a few tsp of the dressing. Gently massage with your hands for several minutes until it begins to soften and break down.
Add carrots, broccoli and cabbage to the kalel. Pour in more dressing a little bit at a time, to your taste, and mix well.
Top with avocado and nuts or seeds.
This makes a wonderful side salad for 2 people. Top with some chicken or fish to make it an entree.