Marinated Kale Salad
By chefmegan | March 21, 2012
I have probably enjoyed more kale in the last year, than all my previous years combined. Kale is a nutritious and delicious vegetable that is gaining popularity among people looking to add healthy foods to their diet. Kale can be prepared in many ways, but to preserve as many nutrients as possible, I try to enjoy it raw.
Kale Family Values
Wild grassy kale, the ancestor of today’s big leafy green kale, is the mother of the entire cabbage family. It is believed that this kale is actually a decedent of seaweed that took root on the continent of Africa. The Brassicas are all very healthy additions to one’s diet, but kale is queen of the cabbage patch. Kale contains a tremendous amount of vitamins and minerals.
Kale salads such as this one are superfood versions of the American classic cole slaw. “Cole” refers to the cabbage family. Why not save your white cabbage for making sauerkraut and try shredded kale in this slaw like salad?
One cup of raw kale contains:
Vitamin A 206%
Vitamin C 134%
Vitamin K 684%
Calcium 9%
Copper 10%
Manganese 26%
Daily Values are based on a 2000 calorie diet. Nutritional Information sourced from SELF Nutrition Data.
How to Enjoy This Recipe
You can of course enjoy this salad as is. It has a nice lemony dressing, and stands alone as a side dish or light meal. The marinated kale can be stuffed inside a wrap or sandwich or tossed with noodles or steamed grains.
My favorite way to enjoy this recipe is to use it as a base for salads made with tender lettuces. For each person, place 1/2 cup of the marinated kale in a salad bowl. Add 2-3 cups of tender lettuces and any additional veggies. Toss well. I especially like adding avocado to this salad instead of additional dressing but add dressing instead if you like.
This recipe is also ripe for many more variations than the one listed above. Seasonal fruits and vegetables add color, texture and flavor to the basic recipe. Once summer is upon us, I’ll post a variation on this recipe that includes tomatoes – my favorite.
Basic Marinated Kale Salad
yield: about 3 cups
Ingredients:
1 bunch Kale, variety of choice, stemmed & finely shredded
1 Lemon, juiced
1/2 teaspoon Salt or 1 teaspoon Tamari
3/4 cup Red or Green Raw Sauerkraut, optional
2 tablespoons Olive Oil or Flax Seed Oil or Nut / Seed Butter of Choice
1 medium Carrot, peeled & shredded
1/4 teaspoon Cayenne or 1/2 teaspoon Red Chile Powder
Method:
1. Place the first four ingredients in a mixing bowl. Using your hands, massage the lemon juice and salt into the kale until the color darkens and volume reduces by 1/4 – 1/3. This should take a few minutes.
2. Add the remaining ingredients and massage until well mixed.
3. Taste and adjust seasoning adding additional salt or chile as desired.
4. Refrigerate until serving. This salad keeps well for up to four days.
5. Enjoy!
Love & Tomatoes,
Megan
2 Comments
Debbie on March 21, 2012 at 6:57 pm.
This is my go-to salad this year as well. I use a drizzle of olive oil, the juice of half a lemon (or lime), and a sprinkle of salt. Sometimes I massage in an avocado, too. Sometimes I add cooked beans on top.
What do you do with lacinato (dinosaur) kale? I’ve been sauteeing it, but wondered if it would be good to juice with, say, pineapple.
chefmegan on March 21, 2012 at 7:42 pm.
I love dinosaur kale – it goes by many names. I think it’s a great green to try raw because it’s a little more tender than curly kale or collards.
It’s really good with anything, but I like it best prepared in an Italian style soup with white beans and garlic, or in salads like this one.
It is excellent juiced with anything, but pineapple / greens is a really nice combination. The sweetness and strong flavor of the pineapple really mellows the kale flavor. It’s a great bright green color as well.