Cardiologist Makes the Perfect Protective Salad

Persimmon Pomegranate Winter Salad
Richard E. Collins, MD The Cooking Cardiologist®

This salad is an expression of winter. The colors in the salad remind me of the Holidays. The kale is “body beneficial” with a number of protective benefits. However, kale needs some work. The leaves are tough, earthy and bitter so they need to be massaged to break down the cellular membranes and allow flavors to offset the kale taste.

 Ingredients:

1 grocery bunch of kale, approximately 8-ounces

1T Dijon mustard

2 fuyu persimmons coarse chopped

1 red pear, unpeeled but seeded, coarse chopped

½ cup pomegranate arils

½ cup nut of choice…toasted walnuts, almonds, or pecans

Salt and pepper to taste

 For the dressing:

1 finely chopped shallot

2T pomegranate balsamic vinegar or 1T plain balsamic vinegar with 1T pomegranate juice

1t Agave Nectar

2T olive oil

Salt and pepper to taste

 Tear the kale leaves away from the stem. Roll the kale to form a cigar shape. Slice the kale into thin strips, chiffonade (tiny ribbons). Place the kale in medium mixing bowl. Add the mustard, salt and pepper. Using your hands, massage the kale until tender and the color deepens, about 3-4 minutes (reduces the bitterness),  add all salad ingredients. Prepare the dressing in a small bowl, adding the shallots, vinegar, pomegranate juice and Agave Nectar. Whisk in the oil slowly to emulsify. Toss with the salad ingredients. Serve fresh.

 Serves 6. Serving size approximately 3/4 cup for salad with dressing.

Nutrition Facts: Calories: 180, Total Fat: 11 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 140 mg, Carbs: 22 g, Fiber: 5 g, Sugars: 13 g, Protein: 4 g

 Diabetic Exchanges: 1 Carb, 2 Fats