Winter Kale Pomegranate Salad with Candied Walnuts

Today I want to introduce you to my latest creation: Winter Kale Pomegranate Salad with Candied Walnuts.

Many of my patients prefer warm greens in the colder months. After all, so many of us associate salads with warmer weather—I get it. But there is a way to play with temperature and texture and transform salads into something that can be enjoyed year-round!

And that’s where this Winter Kale Pomegranate Salad with Candied Walnuts comes into play.

This salad is filled with delicious roasted pomegranate and vegetables, including kale, sweet potato, and onion, served on a bed of radicchio.

I chose to include kale because of its deep earthy color, nutrient profile, and ability to pair well with so many foods. Interestingly, kale was officially named as a “superfood” in a 2019 scientific review. [1]

You also know that I think all plants are “super.” But kale specifically received this status because not only is it rich in antioxidants and polyphenols but it’s also known to be rich in vitamins A, C, and K as well as potassium, calcium, magnesium, and fiber.

Additionally, kale is a great source of folic acid, ascorbic acid, riboflavin, and carotenes. [2]

Meanwhile, the sweet potatoes in this kale pomegranate salad are a great source of beta-carotene, which your body converts into vitamin A—a nutrient that supports so many systems in the body, from immune health to vision. [3]

Finally, let’s take a moment to discuss the star of this Winter Kale Pomegranate Salad with Candied Walnuts: pomegranates.

According to a 2019 review, pomegranate offers both antioxidants and anti-inflammatory benefits. [4] But that’s not all.

A randomized placebo-controlled study on 261 people ranging in age from 50 to 75 revealed that consuming eight ounces of pomegranate juice each day for a period of 12 months supported the ability to learn visual information and memory, while consuming a control beverage did not. [5]

Other smaller studies have shown promising results in the ability of pomegranate to support stable blood sugar and blood pressure levels, but more research is needed to confirm these findings. [6, 7]

Now that you know a bit more about how this Winter Kale Pomegranate Salad with Candied Walnuts can bring incredible taste and a nutrient boost to your regular meal rotation, let’s take a look at how simple it is to put together!

Winter Kale Pomegranate Salad with Candied Walnuts

Serves 4 to 6

Time: 40 minutes

Ingredients

1 bunch of kale, roughly chopped

1 sweet potato, roughly chopped

1 onion, roughly chopped

3 garlic cloves, smashed

1 pomegranate, cut into half then into quarters

Pomegranate molasses, to taste

Olive oil, to taste

Pinch of flakey salt

1 head of radicchio, roughly chopped

Candied walnuts, for garnish

Directions

1. Preheat the oven to 350 degrees F.

2. Place all ingredients, except the radicchio and walnuts, on a sheet pan. Drizzle with the pomegranate molasses, olive oil, and salt, then roast for 35 minutes.

3. To plate, serve the roasted vegetables and fruit over a bed of radicchio and garnish with the candied walnuts.