If you could put immunity in a bowl, it would be with this recipe.
Kale, a super food of its own, is loaded with antioxidants and Vitamins A, C, and K. Brussels sprouts are also full of these vitamins, as well as fiber. Butternut squash contains ample amounts of potassium (think bone health), the immune supporting vitamin B6, and carotenoids, which protect against heart disease.
Raw kale tossed in a tangy dressing, the toasty flavor of the sprouts and squash, a touch of sweetness from the golden raisins, and pine nuts for a nice crunch make for a delicious meal to get you through cold and flu season.
6 cups kale, chopped with stems removed
8 ounces Brussels sprouts
2 cups butternut squash, finely diced
1/3 cup golden raisins
1/4 cup pine nuts
2 tablespoons olive oil
salt and pepper
This salad dressing take a little TLC but is well worth the love. Make a double batch and keep the extra in the fridge because you will be craving it.
1 shallot, diced
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1 tablespoon stone ground mustard
pinch of salt and freshly ground pepper
Make the dressing first so the kale can marinate in it while you prepare the other ingredients.
1. Heat 1/2 tablespoon of the olive oil in a small sauté pan over medium heat. Sauté the shallot for 5 minutes until golden.
2. Put the shallot in a blender with the rest of the olive oil and all of the other ingredients. Blend for 30 seconds.
3. Put the kale in a large bowl and toss with the dressing until all the kale is well coated.
1. See step 3 above to prepare kale.
2. Heat the grill the medium high. Toss the Brussels sprouts with 1 tablespoon of the olive oil and a pinch of salt and pepper. Grill the sprouts for 3 minutes per side. Remove from the grill and cut into quarters. (Alternatively, the sprouts can be cut into quarters and roasted at 450 degrees for 10-15 minutes until golden).
3. Heat the oven to 450 for the butternut squash. Toss with the other tablespoon of olive oil and a sprinkle of salt and pepper. Roast on a baking sheet for 10-15 minutes until the squash softens.
4. Turn the oven down to 375 degrees. Place the pine nuts on a baking sheet and toast in the oven for 5-7 minutes.
5. Add the sprouts, squash, pine nuts and golden raisins to the bowl of kale and toss gently until all of the ingredients are well distributed.