Looking for a healthy and delicious meal that won't break the calorie bank? Look no further than 1 portion of kale, broccolini and cranberries with almonds! This colorful salad packs a nutritious punch at just 192 calories per serving.

The combination of kale and broccolini make this dish a powerhouse of vitamins and minerals. Kale is high in antioxidants and also contains fiber, calcium, and vitamin K while broccolini is rich in vitamin C, folate, and beta-carotene. Cranberries add a tangy sweetness while also providing several health benefits of their own, such as potential protection against urinary tract infections. And don't forget the almonds, which add a crunchy, nutty flavor and heart-healthy monounsaturated fats.

In this article, we'll explore the health benefits of kale, broccolini, and cranberries, as well as how to make this salad and why it's a great option for weight loss, vegan and gluten-free diets, and boosting your immune system. Let's get started!

The Health Benefits of Kale

Kale has been hailed as a superfood for its impressive nutritional profile. It's rich in vitamins A, C, and K, as well as antioxidants and fiber. These nutrients have been linked to a range of health benefits, including reduced inflammation, improved digestion, and lower risk of heart disease and cancer. Additionally, kale contains high levels of glucosinolates, which are compounds that have been shown to have anti-cancer properties. These compounds are most concentrated in fresh, raw kale, so adding it to your diet in the form of salads like this one is a great way to reap the benefits.

Broccolini: A Rich Source of Nutrients

Broccolini is a hybrid vegetable that's similar to broccoli but has smaller florets and longer, thinner stalks. Like kale, it's packed with nutrients that have been linked to various health benefits. One cup of cooked broccolini contains 44% of your daily recommended intake of vitamin C and 66% of your daily recommended intake of vitamin K. It's also high in folate, beta-carotene, and fiber. The nutritional density of broccolini makes it an excellent addition to any salad, especially when paired with other nutrient-dense foods like kale and cranberries.

Cranberries: A Tangy Addition to Your Salad

Cranberries are widely known for their potential to prevent and treat urinary tract infections, but they also have several other health benefits. They're a good source of vitamin C and fiber, and they also contain antioxidants called proanthocyanidins, which have been shown to have anti-inflammatory effects and may reduce the risk of chronic diseases like heart disease and cancer. In this salad, the tangy sweetness of the dried cranberries complements the bitterness of the kale and the mild flavor of the broccolini, making for a delicious and nutritious combination.

Almonds: A Crunchy, Nutty Flavor

Almonds are a popular tree nut that are high in healthy monounsaturated fats, fiber, protein, and various important nutrients. Several studies have shown that almonds can aid in weight loss, reduce cholesterol levels, and improve heart health. They also add a satisfying crunch and nutty flavor to salads like this one!

A Low-Calorie Meal for Weight Loss

At just 192 calories per serving, this salad is a great option for anyone looking to lose weight. The high fiber content of the kale and broccolini, combined with the healthy fats from the almonds, help you feel full and satisfied for longer periods of time. Plus, the vitamins and minerals from the vegetables and cranberries provide essential nutrients to support overall health and wellbeing.

A Vegan and Gluten-Free Option

This salad is naturally vegan and gluten-free, making it a great option for anyone with dietary restrictions or preferences. Additionally, the lack of processed ingredients and abundance of whole, nutrient-dense foods make this salad a healthy choice for just about anyone.

How to Make Kale, Broccolini and Cranberries With Almonds

To make this salad, start by washing and chopping 2 cups of kale and 1 cup of broccolini. Toast 1/4 cup of slivered almonds in a dry pan until lightly browned, then set aside. In a small bowl, whisk together 1 tablespoon of Dijon mustard, 1 minced clove of garlic, 1 tablespoon of honey, and 2 tablespoons of apple cider vinegar. Slowly whisk in 1/4 cup of extra-virgin olive oil to make a dressing. Add the kale and broccolini to a bowl, then drizzle the dressing over the top and toss to coat. Add 1/4 cup of dried cranberries and the toasted almonds, then toss lightly to combine. Enjoy immediately or store in the fridge for up to 3 days.

A Colorful Salad to Boost Your Immune System

The vitamins and minerals in this salad, particularly vitamins A, C, and K, have been linked to immune system support. Additionally, the antioxidants in kale and cranberries and the anti-inflammatory properties of almonds may contribute to overall immune function. Eating a diet rich in colorful fruits and vegetables like this salad is a great way to support your immune system and maintain optimal health.

Ideal for a Quick and Easy Meal

This salad is perfect for when you need a quick and easy meal that's both healthy and satisfying. It can be made in less than 15 minutes and requires only a handful of ingredients, many of which you may already have in your kitchen. Plus, it's a great option for meal prep, as it can be stored in the fridge for several days without losing its flavor or nutritional value.

A Perfect Salad for Any Occasion

Whether you're looking for a healthy side dish or a light lunch, this salad is a perfect option for any occasion. It's easy to customize with your favorite ingredients, such as grilled chicken or tofu for added protein, or avocado for extra healthy fats. So why not give it a try today and see how delicious and nutritious a simple salad can be?