Kale is sturdier and tougher than other greens, such as spinach or Swiss chard, which is why massaging the dressing into the leaves is a simple, effective technique to soften them.
Massaged Kale Salad
Calories184 Per Serving
Protein8g Per Serving
Fiber3g Per Serving
Cost Per Serving$0.73
|Total Fat||12.5 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||4.0 g|
|Monounsaturated Fat||5.5 g|
|Total Carbohydrate||15 g|
|Dietary Fiber||3 g|
1 fat, 3 vegetable
3 tablespoons fresh lemon juice
2 tablespoons canola or corn oil
1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
1/8 teaspoon pepper (freshly ground preferred)
8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
3 tablespoons unsalted shelled sunflower seedsOR
3 tablespoons unsalted shelled pumpkin seeds (pepitas)
2 tablespoons shredded or grated Parmesan cheese
In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.
Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.
Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.
Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
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