SOUTHWEST KALE SALAD WITH CUMIN–TOMATO DRESSING

Favourite flavours of the Southwest combine in this hearty main-dish salad starring kale and black beans.


DRESSING

  • 1 large ripe tomato, cored and quartered
  • 1 garlic clove, crushed
  • ¼ cup/60ml apple cider vinegar
  • 2 tablespoons nutritional yeast
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ½ teaspoon white miso paste
  • ½ teaspoon Super-Charged Spice Blend , or to taste
  • ¼ teaspoon ground black pepper

SALAD

  • 1 large bunch kale, tough stems removed
  • 1½ cups/250g cooked* or 1 (400g) BPA-free tin or Tetra Pak salt-free black beans, drained and rinsed
  • 1 small red pepper, de-seeded and diced
  • 1½ cups/260g fresh or thawed frozen sweetcorn
  • 1 ripe Hass avocado, peeled, pitted, and diced
  • ¼ cup/4 tablespoons chopped fresh coriander or parsley

TO SERVE

Coarsely ground nigella seeds

FOR THE DRESSING: In a blender, combine all the dressing ingredients. Blend well until smooth, scraping down the sides as needed. Add up to ¼ cup/60ml of water if the dressing is too thick, or add more tomato if too thin. Taste to adjust the seasonings.

FOR THE SALAD: Finely chop the kale and place in a large bowl. Add the black beans, pepper, corn, avocado and coriander.

TO SERVE: Pour on as much of the dressing on the salad as desired and toss gently to combine. Sprinkle the top with nigella seeds.


EFFECTS OF AVOCADOS ON INFLAMMATION

Researchers compared ice cream to the same calories of avocado. Unlike the ice cream, the avocado, despite being packed with calories and fat, did not produce a rise in oxidative or inflammatory activity. Sugar is okay in fruit form because it comes naturally pre-packaged with phytonutrients. Similarly, the fat in whole plant foods, such as nuts and avocados, comes pre-packaged with ‘a rich matrix of phytochemicals and therefore does not demonstrate the same potential for oxidative damage

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