Organic Red Kale Confetti Salad: Simple. Delicious. Nutritious. Only $0.95 per serving.

It has taken me awhile to get on the Kale Train — but now I am a regular rider. This is due in part to our local Earthfare market offering their organic kale for $0.99 per bunch. This is an important tip if you are committed to eating organic: buy whatever vegetables are on sale. Remember: you CAN afford to eat organic, but you CAN’T afford not to.

There are rumors floating around the Internet that kale should not be eaten raw due to high levels of oxalic acid. After a little research, I found that kale is much lower oxalic acid than spinach — in fact it is considerably lower. 100 grams of kale contains 20 milligrams of oxalates, whereas the same amount of spinach contains 970 milligrams. [1]

Here is a calorie and cost analysis for those watching their waistlines and wallets.

Calorie and Cost Analysis: yields 4 servings

Ingredients Cost Calories
Kale .75 72
Onion .25 20
Celery .35 25
Tomato 1.25 40
Carrots .35 60
Oil .50 125
Vinegar .10 1
Spices .25 5
 ————-  ——– ———
Total $3.80 348
Per Serving $0.95 86

Ingredients (organic):

Directions:

  • Layer salad in order listed
  • Toss until well blended
  • Serve with any meal

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Looking to find the best prices for organic food? Try a free 30 day membership at Thrive Market. Everyone is loving Thrive. And why not? Their prices are 25-50% lower than retail.

[1] http://www.healwithfood.org/articles/oxalates-kale-spinach.php


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© 2017 Mischelle Sandowich
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