I have developed a bit of a kale addiction lately and seem to be buying a bunch or two every time I hit the grocery store or farmers market. I use kale in my smoothies, sauté it as a side dish, toss it into my soups or pasta dishes, or enjoy it in a salad like this one. A few months back I was reading a healthy vegetable magazine where a famous chef stated he enjoys a kale salad every couple of days. He said he felt it enriched him and gave him lots of energy. I had tried kale in salads before, but I took his instructions and tried a simple kale salad with just a lemon and olive oil dressing and haven’t looked back since. I love the deep flavor of the kale as well as the crunch, and sometimes add diced grilled chicken or soft boiled eggs to my salad to create a complete meal. I wouldn’t have thought it possible, but I actually now crave kale!
Why do I love kale so much? Kale is rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron, which are nutrients necessary for healthy bones, skin and eyes. You can read more about buying, storing, and cooking with kale in my Featured Ingredient – Kale post. Also, check out another of my favorite recipes for Kale Salad with Pomegranate, Boiled Eggs & Micro Greens on my other blog Recipe Rebuild.
The trick to making a great kale salad is to cut out the thick stem, and to slice the kale very thinly as you would cabbage for coleslaw. I prefer Tuscan kale, also called Lacinato which is a very dark, large leaf kale that to me is a little sweeter than other varieties. I prefer a citrus dressing for salads such as this one because lemon or lime just seems to balance out the flavor of the kale, though you could use any dressing you prefer. A vinaigrette flavored with a little Dijon mustard is also tasty on kale salads. For this version of my salad, I added thinly sliced Brussels sprouts to this salad, which adds even extra crunch and a new taste dimension.
Deborah Mele 2013
- 1/4 Cup Freshly Squeezed Lemon Juice
- 1/2 Cup Olive Oil
- 1 Garlic Clove, Finely Minced
- Salt & Pepper to Taste
- 2 Bunches of Tuscan Kale, Washed & Dried
- 12 Ounces Brussels Sprouts, Trimmed & Finely Sliced
- 5 Green Onions, Sliced
- 1/3 Cup Chopped Toasted Almonds
- In a small bowl, whisk together the lemon juice, oil, garlic, salt and pepper.
- Use a sharp knife to cut out the center stem of each kale leaf, then thinly slice.
- In a large bowl, toss the sliced kale, sprouts, onions, and almonds.
- Pour the dressing over the salad, and toss well.
- Serve immediately.
Nutrition Information:Yield: 8 Serving Size: 1 1/2 cups
Amount Per Serving: Calories: 178 Total Fat: 17g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 14g Cholesterol: 0mg Sodium: 82mg Carbohydrates: 6g Fiber: 2g Sugar: 2g Protein: 3g