Not only are these recipes heart-friendly, they’re also simple to prepare. Check them out here...
EXPLORE ›Massaged Kale Salad
Ingredients
Makes 4 Servings
- 8 cups chopped, stemmed kale (about 1 large bunch)
- 3 Tbsp. lemon juice
- 2 Tbsp. canola oil
- 1/2 tsp. yellow or Dijon mustard
- 1/8 tsp. ground black pepper
- 3 Tbsp. unsalted, hulled sunflower seeds or 3 Tbsp. unsalted, hulled pumpkin seeds (also called pepitas)
- 2 Tbsp. grated, reduced-fat Parmesan cheese
Nutrients
Calories: 184Total Fat: 12.4 g
Saturated Fat: 0.9 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 4.0 g
Monounsaturated Fat: 5.7 g
Cholesterol: 4 mg
Sodium: 115 mg
Total Carbohydrates: 15 g
Dietary Fiber: 3 g
Sugars: 1 g
Protein: 8 g
Recipe
- Prepare the kale: Lay each leaf onto a cutting board. Use a knife to cut each side of the kale leaf's rib to remove and discard it. (Kale ribs are quite bitter and tough, making it best to remove.) Repeat with remaining leaves. Then, slice the kale into about ½-inch pieces. If kale is still wet from washing, dry it in a salad spinner.
- In a large bowl, add lemon juice, oil, mustard, and pepper. Use a fork to mix dressing together. Add the chopped kale into the bowl. Use your fingers to gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups, just a few minutes.
- Top kale salad with pumpkin seeds and Parmesan cheese. Serve.
Download
Copyright © 2018 American Heart Association
Every Bite Counts Library
12 Diabetes-Friendly Recipes That Will Please Your Palate
5 Ways to Lighten Up Your Hanukkah Celebrations
A little indulgence can go a long way, but you can still make some slight adjustments to keep the...
EXPLORE ›
Citrus Ginger Honey-Glazed Salmon with Whole Grain Rice and Sugar Snap Peas
Satisfying, it’s a snap to make!
EXPLORE ›
Couscous Stuffed Portobello Mushroom Caps with Mozzarella
Enjoy this fun, filling take on stuffed mushrooms.
EXPLORE ›
Ooh La Latkes: Hanukkah Toppings from Around the World
Michele Weiner-Merbaum, Atlanta-based caterer and Hadassah Life member, shows how to bring an...
EXPLORE ›
Chickpea Salad with Tomatoes & Cucumber
Spice up your salad with this recipe. Easy to prepare and high in vegetable protein.
EXPLORE ›
Roasted Salmon with Yogurt Dill Sauce and Baked Cheesy Quinoa with Pesto
Watch Julie Ohana teach you how to make these delectable dishes, perfect for Shavuot or...
EXPLORE ›
Blackened Fish with Strawberry Kiwi Salsa
Add an exciting kick to the classic dish, ready in under 10 minutes.
EXPLORE ›
White Bean and Tomato Bruschetta Salad
Ready in 10 minutes or less, this recipe makes a tasty starter for any meal.
EXPLORE ›
Apple Nachos
Staying healthy doesn’t mean staying away from your favorite snacks. This recipe works perfectly...
EXPLORE ›
French Style Bean Stew
You’ll love this international take on bean stew, savory and chock-full of nutrients.
EXPLORE ›
Teriyaki Salmon with Cauliflower Rice
This impressive-looking dish combines delicious flavor with heart-healthy nutrients.
EXPLORE ›
Eggplant, Cheese and Tomato Bake
Bring a colorful array of veggies to your table with this recipe — hearty and heart-healthy.
EXPLORE ›
NEW Recipe Cards
These gorgeous recipe cards are diabetes-friendly and delicious. Print *DOUBLE SIDED in COLOR*...
EXPLORE ›
Lighten Up! A Playbook for a Healthy Thanksgiving Table
Our Every Bite Count food guru Shannon Sarna dishes up tips for finding balance between holiday...
EXPLORE ›
A Sweet and Healthy New Year & You
Lighten up your Rosh Hashanah menu with Hadasah food guru Shannon Sarna's Slow Cooker Tangy...
EXPLORE ›
On the Grill: Peachy Goodness with Mascarpone
Not everything that goes on the grill needs to be heavy. This week, why not turn up the heat on...
EXPLORE ›Show More
© 2025 Hadassah, The Women’s Zionist Organization of America, Inc. Hadassah, the H logo, and Hadassah the Power of Women Who Do are registered trademarks of Hadassah, The Women’s Zionist Organization of America, Inc.
