Eat Well Recipe: Massaged Kale & Cranberry Salad [Lunch]

 

Massaged Kale & Cranberry Salad

Massaged Kale & Cranberry Salad

This refreshing salad turns tough kale into a tender, digestible base. Massaging the leaves breaks down the cellulose fibres, making the nutrients more bioavailable and the texture much more pleasant.

Ingredients

Instructions

  1. Massage: Place kale in a large bowl. Drizzle with olive oil and a pinch of salt. Use your hands to firmly massage the leaves for 3–5 minutes until they turn dark green and soft.
  2. Whisk: In a small jar, combine lemon juice and mustard to create a quick dressing.
  3. Toss: Add the cranberries and pumpkin seeds to the kale.
  4. Finish: Pour the dressing over the salad and toss well. Let it sit for 10 minutes before serving to let the flavours meld.


Tips for Success & Diabetes Management

The key to keeping this salad diabetes-friendly is managing the natural sugars found in dried fruit.

  • Mind the Fruit: Dried cranberries are often sweetened with cane sugar. Opt for unsweetened varieties or swap them for fresh pomegranate seeds to lower the glycemic load.
  • Healthy Fats: The fat from the olive oil and pumpkin seeds is essential—it helps your body absorb the fat-soluble vitamins (A, K, and E) found in kale while slowing down glucose absorption.
  • Acid is Key: Using lemon juice or vinegar helps dampen the post-meal blood sugar response.

🛑 Medical Disclaimer: Important Notice

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
  • Never Disregard Medical Advice: Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.
  • Assumption of Risk: You assume full responsibility for any and all risks associated with using this information. The blog creator makes no guarantees concerning the level of success you may experience, and you accept the risk that results will differ for individuals.

By using this blog and its recipes, you agree that you are fully responsible for your own health decisions.

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