Eye-Healthy Deli-Style Kale Salad Recipe
See also: Broccoli rabe with tempeh and pine nuts • Chicken chopped salad • Infused water • Niagara springtime soup sippers • Orange pepper, spinach and sundried tomato frittata • Pumpkin mousse • Roasted salmon with melon salsa • Sunset gazpacho • Tangy carrot salad • Tropical post-run smoothie • Turkey burgers with roasted orange peppers
Green vegetables, especially leafy greens such as kale, spinach and collard greens, contain high amounts of lutein and zeaxanthin. These pigments are powerful antioxidants that protect the retina from the damaging effects of UV rays and blue light.
Leafy greens also contain a lot of vitamin C, vitamin E, beta-carotene, zinc and fiber. These additional nutrients help prevent the progression of age-related macular degeneration (AMD).
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Kale is the superstar of leafy green vegetables and is the feature of this eye-healthy recipe. This salad was inspired by the popular coleslaws that are served in delicatessens everywhere.
Deli-Style Kale Salad
4 cups raw kale, thoroughly washed and dried
1/4 cup chopped dried figs or dried apricots
4 green onions, finely sliced
1 medium carrot, shredded
1/4 cup roasted soybeans
2 Tbsp mayonnaise
2 Tbsp plain yogurt
2 tsp vinegar (apple cider vinegar, white wine vinegar or rice vinegar)
2 tsp honey or maple syrup
salt and pepper
- Remove ribs from kale leaves.
- Roughly chop kale into bite-sized pieces (1-2 inches) and place into a large salad bowl.
- Toss together all ingredients of the salad except the roasted soybeans.
- In a small bowl, mix together all dressing ingredients. Pour over the salad and toss.
- Cover and refrigerate for 1 hour or up to 3 hours.
- Sprinkle with roasted soybeans and enjoy.
Associations between intermediate AMD and lutein and zeaxanthin in CAREDS. Archives of Ophthalmology. August 2006.
[Page updated July 2016]