Kale Salad

Kale Salad

Delicious Anytime, Any season. Kale is high on the anti-inflammatory list-eat it up!! Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.


The Dressing:

1 small shallot, peeled and chopped
1 Juice of one meyers lemon
1/4 cup freshly grated Parmigiano-Reggiano cheese
1/4 cup extra-virgin olive oil
pinch sea salt
pinch fresh-ground black pepper

The topping

2 slices rustic, whole grain bread, torn into bite size pieces
2 tsp extra-virgin olive oil
pinch sea salt

The Salad
1 bunch lacinato (Tuscan) kale
1 apple, cored and chopped type-pink lady,braeburn, honey crisp
1 cup chickpeas, cooked, drained and chopped
1/2 cup pecans, toasted and finely chopped
1/3 cup dried cherries, chopped.

The How to’s

1-To make Vinaigrette, combine the shallot, lemon juice, parmesan and olive oil in a blender or food processor. Process till smooth, then add a pinch of salt and pepper, give it one more pulse Set aside
2-Toss the bread with the olive oil and salt. Toast in a toaster oven or in a sauté pan over medium heat for about 10 mins. or until the outside of the bread is crispy
3-To assemble the salad, cut the tough stems out of the kale and finely chop the leaves.
4-Place the kale into a large bowl. Add the apple, chickpeas, pecans and cherries
5-Add half of the dressing and toss to combine.
6-Taste and add more dressing if you wish to
7-Divide among four salad plates and garnish each serving with crisp croutons, serve immediately.
8-note-of you are not going to serve it right away hold off on the croutons and chill the salad well covered for no more than two hours.

Servings: 4
Degree of Difficulty: Very easy, Preparation Time: 15 minutes,Cooking Time: 10 minutes, Total Time: 15 minutes

Nutrition Facts

Serving size: 1/4 of a recipe (10.2 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories From Fat 197.64
Total Fat 22.52g
Saturated Fat 8.74g
Cholesterol 37.42mg
Sodium 838.7mg
Potassium 402.15mg
Total Carbohydrates 35.44g

Protein 20.68g

Fiber 4.95g
Sugar 21.24g

Recipe Type: Main Dish, Salad, Vegetarian


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