I like to make salads with the healthiest greens I can find (usually spinach or kale) and then with some sort of fruit and nut combination. This Tangy Kale Citrus Salad is a mix of fruit, nuts and greens that promote eye health.
The kale and citrus fruits in this salad are incredible sources of the antioxidants vitamin A and C, which are both important for eye health. Vitamin A keeps your retina healthy and vitamin C helps prevent cataracts. As you may already know, both vitamins help you maintain a strong immune system. Kale also contains another antioxidant duo, lutein and zeaxanthin, which lowers your risk of developing cataracts or macular degeneration.
The olive oil, chia seeds and macadamia nuts in this salad contain omega 3 fatty acids, which are shown to protect eyes from macular degeneration, dry eye syndrome, and even lower your risk of glaucoma. So feel free to mix more chia seeds and macadamia nuts into the salad.
I always default to using fresh fruit, as it’s the healthiest choice possible. But if you desire a little less “tang” and/or you don’t have time to cut and peel the tangerine and grapefruit, you can always buy canned mandarin oranges and canned grapefruit. They’re canned in either natural fruit juice or a light syrup, so they’ll be sweeter and they’re already peeled into sections.
Ingredients (2 to 3 Servings):
- 5 large kale leaves
- ½ cup tangerine
- ½ cup grapefruit
- ⅓ cup ripe kiwi, sliced
- 4 tbsp macadamia nuts, chopped
- 2 tbsp golden raisins
Lemon Chia Vinaigrette
- 1 tbsp olive oil
- 1 tbsp white wine vinegar
- 2 tbsp honey
- 2 tsp lemon juice
- ½ tsp lemon zest
- ⅛ tsp sea salt
- ⅛ tsp pepper
- 1 tsp chia seeds
- Make dressing first. Combine olive oil, white wine vinegar, honey, and lemon juice in a bowl and whisk together using a fork. Then mix in the lemon zest, sea salt, pepper and chia seeds. Set aside.
- Separate kale leaves from stems. Wash kale, pat dry, and transfer to a large mixing bowl.
- Peel the grapefruit and tangerine, and divide into sections. Be sure to remove seeds! You’ll only use about 6 sections of each fruit. Cut each section into thirds. Next, cut the kiwi in half, peel it, and cut into slices.
- Place all fruit into the mixing bowl with the kale, along with the chopped macadamia nuts and golden raisins, and mix together. Pour the vinaigrette over the individual servings of salad just before eating. Keeping the dressing separate from the salad as long as possible will help the salad last longer.