Super Green Rainbow Salad
Research shows that children are more likely to eat healthy when they get to cook with you in the kitchen and help prepare meals. Kids at any age can help make a salad, from gathering all the ingredients and rinsing veggies to helping chop (with supervision when needed) or making the dressing. This salad is fun for children (and adults) to make and provides a great way to teach them to include a rainbow of colors in their meals.
1 bunch kale, chopped
1/2 red cabbage, shredded
1 cucumber, chopped
2 carrots, shredded
1 yellow pepper, chopped
1/2 cup sunflower seeds
sea salt and pepper to taste
Chop and shred kale and cabbage, then add to big salad bowl. Add a little sea salt to the mixture and massage the greens for a few minutes. (Kids will love this job and it helps make the super greens more digestible—just remember to wash hands first). Add cucumber, carrots, and yellow pepper and toss the salad. Top with sunflower seeds and additional salt and pepper to taste.
Green Goddess Dressing
3 tablespoons fresh lemon juice
1 medium shallot, coarsely chopped
1 tablespoon apple cider vinegar
1 large ripe avocado
1/2 cup sour cream (You can also use vegan sour cream, or a full-fat yogurt.)
1/4 cup chopped fresh Italian parsley
3 tablespoons chopped fresh tarragon
1 tablespoon chopped fresh basil
1/2 cup olive oil
salt and pepper to taste
Combine lemon juice, shallot, and apple cider vinegar in a food processor or high-speed blender. Blend until shallots are finely chopped. Add avocado, sour cream, parsley, tarragon, and basil and blend until almost smooth. With machine running, add olive oil through feed tube in thin stream. Season to taste with salt and pepper. Transfer to small bowl and let everyone dress his or her own salad.
Note: This also makes a great dip for chopped veggies and can be made a day ahead.
© 2014 Omega Institute for Holistic Studies