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This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters is just what the doctor ordered after the weekend. It is loaded with nutritious ingredients that will set you right back on course.

This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters by Healthy Seasonal Recipes is loaded with superfoods and is dairy-free and grain-free.

Blueberries and kale are both superfoods, so you won’t want to miss this combination! And not only are they both in season right now, but they are fantastic together. They are really the canvas for this recipe. Just toss the greens with the dressing. I used my favorite lemon juice salad dressing but if you like cider vinegar dressing or have another that you like feel free to mix it up.

One of the great things about kale is that you can let it sit with dressing on it for quite a long time and it just gets better and better. So this recipe would actually be a great one to make in advance. If you like a more tender result and want to eat right this minute, just gently massage the dressing into the kale a bit before topping with the blueberries, Manchego and pumpkin seed clusters.

This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters by Healthy Seasonal Recipes is loaded with nutritious ingredients that will set you right back on course after the weekend.

The sharp sheep’s milk cheese, now that’s the stuff! Manchego is probably the most commonly known one. Since I love Vermont cheeses, I used a Vermont Sheep and cows milk blend, Invierno by Vermont Shepherd. Either work great, or look for a locally made sheep’s cheese from your area. If you use the Manchego, just make sure to cut the waxy edge off.

I crumbled the cheese instead of shredding it, and I love the way the cheese adds a big pop of flavor that really contrasts with the bitter greens and the sweet tart berries.

Then there is the spicy and sweet pumpkin seed clusters, which are the perfect crunchy foil to add on top. They are a little sweet (and if you use the chipotle instead of the paprika- they are hot too.) Because it can be humid at this time of year, and honey is hygroscopic, the clusters can get tacky if they sit out too long.  They are fine for an hour or so. I just mention that in case you’re planning to make this for guests and want to prep ahead. Add them on top just before serving.

For more like this, check out this Ultimate Guide to Kale!

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4 ingredient kale cheddar soup | easy | 30 minutes or less | weeknight meal | Fall | Healthy Seasonal Recipes

4 ingredient kale cheddar soup

  • Prep Time: 25 minutes
  • Total Time: 25 minutes
  • Yield: 6 1/2 cups, 4 servings

Description

You’re going to love this easy Kale Cheddar Soup recipe. It is only 4 ingredients and ready in less than 30 minutes. And it’s super healthy because it is just broth, kale, potatoes and cheddar cheese! The texture is so velvety. It’s hard to believe that it is naturally gluten-free, and requires no sautéing, no making of roux, no fancy ingredients.


Ingredients

  • 1 32-ounce box chicken broth
  • 4 cups, peeled 1-inch dice potatoes (20 ounces)
  • 4 packed cups chopped kale leaves
  • 6 ounces shredded sharp cheddar

Instructions

  1. Bring broth and potatoes to a boil in a large saucepan. Reduce heat to maintain a simmer, and cook until the potatoes are tender when pierced with a fork, 12 to 15 minutes.
  2. Add kale, and stir to wilt the kale. Cook, stirring occasionally, until the kale is bright green and just tender, about 5 minutes. Remove from the heat.
  3. Carefully puree in two batches in a blender or with an immersion blender.
  4. Stir in cheddar.

Nutrition

  • Calories: 186.49 cal
  • Sugar: 2.58 g
  • Sodium: 306.38 mg
  • Fat: 8.69 g
  • Saturated Fat: 4.51 g
  • Trans Fat: 0.25 g
  • Carbohydrates: 17.54 g
  • Fiber: 1.85 g
  • Protein: 9.79 g
  • Cholesterol: 24.45 mg
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This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters by Healthy Seasonal Recipes is loaded with superfoods that will set you right back on course after the weekend.

kale salad with blueberries, manchego and pumpkin seed clusters

  • Prep Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings

Description

This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters is just what the doctor ordered after the weekend. It is loaded with nutritious ingredients that will set you right back on course.


Ingredients

Pumpkin seed clusters 

  • 2/3 cup pumpkin seeds 
  • 1 teaspoon honey 
  • ¼ teaspoon cinnamon 
  • ¼ teaspoon chipotle powder or smoked paprika 
  • generous pinch salt 

Salad 

  • 1 large head kale, preferably a flat leaf variety cut into fine shreds 
  • ½ cup lemon juice dressing 
  • 1 cup fresh blueberries 
  • 2 ounces Manchego or domestic hard sheep cheese, crumbled by hand into small pieces 
  • Freshly ground pepper

Instructions

  1. Preheat oven to 350 degrees. Generously coat a baking sheet with cooking spray or line with a silpat cooking mat. 
  2. Stir pumpkin seeds, honey, cinnamon, chipotle and pinch salt in a medium bowl. Spread out onto the baking sheet. Bake until the mixture is sticky and fragrant, about 10 minutes, Stir with a spatula and return to the oven. Bake until the pumpkin seed clusters are dried out looking and clump together, 3 to 5 minutes more. Let cool before removing from the baking sheet. They will stick together as they cool to form clusters. 
  3. Toss kale in a large salad bowl with the dressing. Massage gently if desired to tenderize the kale. Transfer to four shallow bowls. Top with blueberries and Manchego. 
  4. Just before serving top with the pumpkin seed clusters and fresh pepper.

Nutrition

  • Calories: 334
  • Sugar: 6 g
  • Sodium: 176 mg
  • Fat: 20 g
  • Saturated Fat: 8 g
  • Carbohydrates: 27 g
  • Fiber: 6 g
  • Protein: 32 g

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