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Lunch: Kale, Spelt, Apple, and Beet Salad

Serves 2


    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.


    Time saver

    Batch-cook your spelt and beets in advance and have them ready in the fridge so you can put the salad together easily and quickly. To roast beets, trim and scrub them, sprinkle with a pinch of salt and pepper, and prick with a fork. Wrap them in parchment paper and roast in 375 F (190 C) oven for about 50 minutes.


    Lunch: Kale, Spelt, Apple, and Beet Salad


      • 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


      Per serving:

      • calories412
      • protein14 g
      • total fat 14 g
        • sat. fat2 g
      • total carbohydrates63 g
        • sugars22 g
        • fibre11 g
      • sodium243 mg



      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.


      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.


      Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.


      Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.



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