Pomegranate Kale Crunch Salad

by Marie Hemphill @mariehealthyhill

In the quest for real food ingredients that promote real health, this Kale, Millet, Pomegranate, and Pumpkin Seed Salad is a perfect example of how you can nourish your body with every bite. Packed with nutrient-dense ingredients, this salad isn't just a feast for the taste buds, but also overflowing with vitamins and minerals that support overall well-being.

This salad is perfect as a light lunch or add some of your favorite protein for a hearty option. It also works well as a side dish for your dinner.  It’s a great make-ahead option for meal prep, as the flavors meld beautifully over time. So why not give it a try? Your body will thank you for fueling it with natural, wholesome ingredients that support your health and vitality.  Bon appétit!

Ingredients:

The Salad

• 1 bunch kale, washed and stems removed
• 1 cup cooked millet (alternates: quinoa or farro)
• 1/2 cup pomegranate seeds
• 1/4 cup raw shelled pumpkin seeds
• 1 shallot, thinly sliced
• Optional: cheese of choice- grated parm, grated white cheddar, feta or goat cheese crumbles
• Optional: protein of choice- chicken, steak, shrimp, salmon, tofu,

The Lemon Apple Cider Vinaigrette

• 3 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• Optional:1 teaspoon honey or maple syrup
• Sea Salt and freshly ground pepper to taste

Directions:

1. Prepare the kale:
• Tear the kale leaves into bite-sized pieces and place them in a large bowl.
• Sprinkle a pinch of salt over the kale and drizzle a bit of olive oil.
• Massage the kale with your hands for 2-3 minutes until the leaves soften and darken in color. This process helps to break down the kale's fibrous structure, making it more tender and digestible.
2. Cook the millet:
• Rinse 1/2 cup of millet under cold water.
• In a pot, combine the millet with 1 cup of water, bone broth, or mix half. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the water is absorbed.
• Fluff the millet with a fork, pull off the heat, keep a lid on, and allow to cool.
3. Make the vinaigrette:
• In a small bowl or jar, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, optional honey or maple syrup, salt, and pepper until well combined.
4. Optional: Toast the pumpkin seeds:
• In a small skillet over medium heat, toast the pumpkin seeds for 2-3 minutes, stirring frequently until they are lightly browned and fragrant. Set aside to cool.
5. Assemble the salad:
• Add the cooked millet, pomegranate seeds, pumpkin seeds, and shallot to the massaged kale.
• Pour the vinaigrette over the salad and toss well to combine.
6. Serve:
• Transfer the salad to a serving bowl or platter. Enjoy immediately or refrigerate for up to 2 days in air-tight container.

Why Kale?  Kale is often hailed as a superfood for good reason. It’s rich in vitamins A, C, and K, calcium, iron, and antioxidants. However, many people find it a bit tough and bitter. The secret to a delicious kale salad? Massaging the kale! This simple step breaks down the fibrous leaves, making them tender and easier to digest, while also enhancing their flavor.

Millet - The Ancient Grain   Millet is a gluten-free ancient grain that’s loaed with protein, fiber, and essential nutrients. It's a great alternative to more common grains and adds a delightful texture to this salad. Plus, it’s easy to cook and incredibly versatile, making it a wonderful addition to your pantry. Tip: usa a quality bone broth instead of water to kick up the protein levels.

Benefits of Pomegrante Seeds These jewel-like seeds elevate the salad with a burst of sweetness and pop of color. They are rich in antioxidants, which help fight inflammation and protect against cellular damage. These seeds support heart health by improving cholesterol levels and blood flow, while their high vitamin C content boosts the immune system. With a good amount of fiber, pomegranate seeds aid digestion and promote gut health. They also benefit skin health by reducing signs of aging and may even help fight certain cancers. Additionally, their anti-inflammatory properties can support joint health, and the polyphenols found in pomegranate seeds may enhance memory and brain function. They provide a perfect balance to the earthy flavors of the kale and millet.

The Crunch of Pumpkin Seeds  Pumpkin seeds are rich in healthy fats, protein, and a variety of nutrients like magnesium and zinc. Option to leave raw or toasting them enhances their nutty flavor

A Zesty Lemon Apple Cider Vinaigrette This simple yet flavorful vinaigrette made with lemon juice and apple cider vinegar ties all the ingredients together. It’s light and tangy with a touch of antioxidants that help to boost digestion and metabolism. The optional touch of honey or maple syrup adds a touch of sweetness to balance the some of the acidity.