Tantalizing Roast Sweet Potato and Kale Salad With Sesame Lemon Dressing:
There are so many debates in the nutritional world. Local versus global is one such debate. I’ve had many people in India ask me why they should eat kale when there is spinach available here instead. It might be a valid point after all. So how is kale better for you?
When it comes to leafy greens, there are so many things going on. I have spoken about my concern with the green smoothie fad multiple times. My reason for that is oxalates. Spinach is extremely high in oxalates, while kale, depending on the version can be medium oxalate and even low oxalate at times. This is a big difference for many people.
Greens can be very nutrient dense, but if you struggle with oxalate issues that manifest as pain in the joints or high uric acid levels, then it can be a problem. Kale is safer and this kale salad is a great way to have a satisfying meal.
This is a great plant based kale salad recipe. It has roasted sweet potatoes, shredded kale, green beans, crisp cashew nuts in a tangy sesame lemon dressing. What’s not to love?
Enjoy a delicious and nutritious plant based meal:
Fibre is crucial to so many aspects of great health. I am a huge fan of fibre, provided that you can digest it. Raw kale, sweet potatoes and green beans are all rich sources of fibre. This kale salad recipe will keep you satiated for several hours. It is also a great way to have a sleep supportive meal. As you know, I am a huge proponent of good sleep, and you can listen to my Sleep Whisperer Podcast here.
Traditionally, sweet potatoes and tapioca were considered the intestinal brooms. If you struggled with elimination, these were the local vegetables that were used. In this recipe, I have used the orange sweet potatoes, since I had them. You can absolutely substitute the local ones instead.
Make sure that these fresh recipes such as this kale salad recipe are consumed absolutely fresh. The moment you have taken the sweet potatoes out of your oven, have the shredded kale prepped and ready. The crunchy cashew nuts will add a punch as well. Mix your dressing and eat it right away.
It’s loaded with healthy fats so it’s a great meal for your hormones as well. You can also try my hormone balancing sunshine smoothie.
As you keep seeing all my recipes, I have three stars of the show, in this case, it’s kale, sweet potato and sesame. Remember my mantra, which is enjoy food from concept to creation to consumption!
I prefer to slow roast my sesame seeds and make the dressing rather than use a bottled tahini. I find the flavour much better and it’s absolutely fresh!
Let’s breakdown the ingredients of this roast sweet potato and kale salad with sesame lemon dressing recipe before going into it:
Kale– Kale is a low to medium oxalate leafy green, which for me is it’s best quality. It is also very fibrous and allows for slow raise in blood sugar. It is rich in all the nutrients that you need for methylation and to support liver health. It has vitamins A, B, C and K. It also has minerals such as potassium and magnesium. It is rich in nitrates and phyonutrients such as quercetin that reduce inflammation and improve circulation.
Sweet Potatoes–Sweet potaoes are rich in fibre and great for your gut health. The orange ones have betacarotene which converts to vitamin A. They also contain tryptophan which converts to serotonin which then converts to melatonin to help you sleep. You can watch an entire video on this here.
Sesame–Sesame seeds are a great source of plant based protein. However, they are a phytoestrogen, so it is better to moderate when you have hormone challenges. This does not mean that you should not enjoy this kale salad recipe. It means that you should probably not have large amounts every day.
Plant based delicious and nutritious kale and roast sweet potato salad. This is a full meal in itself.
- 1 large Orange Sweet Potato
- 4 cups Kale
- 2 cups Green Beans
- 1/2 cup Cashew Nuts
- 1 tbsp Smoked Paprika I used Sprig
- 1/2 cup Sesame Seeds
- 4 whole Lemons
- 3 pods Garlic
- 4 tbsp Exra Virgin Olive Oil
Slice the sweet potatoes into half a centimeter rounds and place them on an oven tray with two tablespoons olive oil. Sprinkle the smoked paprika and some salt. Bake at 200 degrees for thirty minutes.
In the meantime, cut the green beans into one inch long pieces and cook them in boiling water for about ten minutes. They should retain their green colour and crunch. Remove and run them in cold water to stop them cooking.
Clean the kale in ample running water and dry. Shred the kale fine and set aside.
Roast the sesame seeds on a very low flame with the pods of garlic until light brown. Blend it with the juice of four lemons, salt and two tablespoons olive oil. Add water until it is the consistency of a thick syrup.
Toast the cashewnuts on very low heat in a pan until they are evenly light brown and crunchy.
When the sweet potato is ready after 30 minutes, prep the salad in two individual salad bowls. Gently combine the shredded kale, cooked green beans, roast sweet potatoes and toasted cashew. Pour half the dressing in each bowl and mix with your hands. Add some freshly cracked pepper and some olive oil if you wish. Eat it fresh!
Always remind yourself that food is medicine!This kale salad recipe is a winner. It’s the combination of smoked paprika and the creamy lemon dressing that create the burst of flavours in your mouth.
If you try this out and love it as much as I do, share a picture on instagram and tag me @phytothrive_yogini! My recipes are all super simple, but all of them have an intention towards a system in the body. My intention is that you learn to use food as medicine, but in the simplest way possible.