Promotional Banner
Skip to content
alive magazine logo

Subscribe to Our Newsletter

Food

Lunch: Kale, Spelt, Apple, and Beet Salad

Serves 2

Written by
Lunch: Kale, Spelt, Apple, and Beet Salad

Whole grains such as spelt and other high-fibre foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This fibre-packed salad has a bright, slightly sweet flavour with a hint of apple and a tangy lemon juice dressing. Choose a crisp, sweet-tart apple such as Pink Lady for best results, and don’t skip massaging the kale, which helps it to soften up. Kale holds up well, even once dressed, so any leftovers (assuming there are any) will last until the next day in the refrigerator.

Ingredients

  • 3 cups (750 mL) washed and finely sliced kale
  • Pinch of salt
  • 1 Tbsp (15 mL) extra-virgin olive oil
  • 1 cup (250 mL) cooked spelt
  • 1 tsp (5 mL) lemon zest
  • 1/4 tsp (1 mL) dry mustard powder
  • 1/2 tsp (2 mL) honey
  • 1 Tbsp (15 mL) lemon juice
  • 1 Pink Lady apple
  • 3 medium-sized beets, trimmed, roasted, and cooled
  • 1/4 cup (60 mL) sliced almonds

Nutrition

Per serving:

  • calories 412
  • protein 14 g
  • total fat 14 g
    • sat. fat 2 g
  • total carbohydrates 63 g
    • sugars 22 g
    • fibre 11 g
  • sodium 243 mg

Directions

01
In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
02
In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
03
Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
04
Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

READ THIS NEXT