Calcium-Rich Kale & Almond Salad for Bone Health
Massaged kale is tossed with toasted almonds, a light lemon-honey dressing, and crumbled feta for crunch.
Kale holds up beautifully to a dressing, which makes it a smart base for a salad you can prep ahead and still enjoy the next day without any wilting.
Leafy greens like kale carry calcium along with their fiber and vitamins, and pairing them with almonds — another calcium and healthy-fat source — makes for a salad that fits naturally into a bone-conscious way of eating during menopause. A simple lemon and honey dressing keeps the flavors bright, and crumbled feta adds a salty finish if you want it.
Toss it together for lunch, or serve it alongside a heartier main for dinner. A handful of dried cranberries or a few thin apple slices are a nice addition if you want a touch more sweetness to balance the bitterness of the raw kale.
Ingredients
- 3 cups kale leaves — washed and chopped
- 1/4 cup almonds — sliced or chopped
- 1/4 cup feta cheese — crumbled, optional
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/2 teaspoon honey or maple syrup — optional
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- 1In a large mixing bowl, combine chopped kale leaves and almonds.
- 2In a small bowl, whisk together olive oil, lemon juice, honey, salt, and black pepper.
- 3Pour the dressing over the kale and almonds. Toss to coat evenly.
- 4Sprinkle crumbled feta cheese on top if using.
- 5Serve immediately or refrigerate for up to 1 day.