Hearty salad with roasted sweet potato, massaged kale, dried cranberries, pecans, and a maple-Dijon dressing.
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Preheat oven to 400F (200C).
Dice sweet potato and toss with olive oil, salt, and pepper. Roast 20-25 minutes.
Remove kale stems and chop leaves. Massage with a bit of olive oil and lemon juice.
Toast pecans in a dry skillet for 3 minutes.
Whisk olive oil, maple syrup, Dijon mustard, and lemon juice for dressing.
Combine kale, roasted sweet potato, and pecans in a bowl.
Drizzle with dressing, toss, and serve.
Preformed retinol is fat-soluble — this meal's fat content boosts absorption. Beta-carotene from vegetables converts to retinol inefficiently (~12:1).
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
K2 is fat-soluble and directs calcium to bone (away from arteries). This meal's fat + calcium content benefits from K2's directional effect.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.