Featured article by Jessica Pantermuehl, Nutritional Counselor and founder of Beautifully Balanced Nutrition. Read more about Jessica, here.
3 Kale Recipes
For those of you who may still be wary of this leafy green, here are a few recipes that will get you a lot better acquainted:
1 | Southwest Kale Salad
Add a little Texas spice to your life with this delicious kale salad:
1/2 bunch curly leaf kale, chopped
1-2 Tbsp olive oil
Juice from 1/2 lemon (approx 1 Tbsp)
1 C black beans
½ avocado, diced
¼ C sweet corn
¼ C salsa
¼ bunch cilantro, chopped
Remove stems from kale, if desired. Chop kale into bite-sized slices. In a large bowl, add kale, oil and lemon juice. Massage oil and lemon juice into kale for about ten seconds per handful. Add corn, avocado, salsa, beans and cilantro, and toss.
2 | Kale Salad With Oranges, Almonds and Avocado
Get familiar with the dino kale variety through this refreshing salad:
1 bunch lacinato (also called “dino”) kale, washed and roughly chopped
2 juicy oranges
3 tbsp extra virgin olive oil
1/2 avocado, diced
2 Tbsp sliced toasted almonds
A pinch of sea salt
A pinch of black pepper
Dressing: Combine the juice of one orange with the olive oil, and a pinch each of sea salt and pepper. Shake or stir until very well combined. Set aside.
Salad: Peel the other orange and separate the sections (peeling off the white pith as best you can). Chop orange sections roughly and place in a bowl with the kale, chopped avocado and almonds.
Drizzle about half the dressing over salad and toss well to coat. Enjoy now or stick in the fridge and eat later (this salad will stay good for a couple of days in a covered container in the fridge). Dressing will stay good in a sealed jar for a about a week.
(Recipe courtesy of Jenna Weber.)
3 | Kale Market Salad
This salad is a little more intricate, but is substantial and delicious. Worth the 10 minute prep time!
Green Garlic Dressing:
2 stalks green garlic (or scallions), rinsed and chopped (~1/4 cup)
1/4 teaspoon fine grain sea salt, plus more to taste
2 tablespoons fresh lemon juice
1/3 cup extra virgin olive oil
2 tablespoons ripe avocado
1 teaspoon honey, or to taste
Fresh pepper to taste
1/2 bunch lacinato (also called “dino”) kale, stems removed, torn into pieces 1 cup
4-5 farmers’ market carrots, very thinly sliced
1 small bulb of fennel, transparently sliced
1 avocado, cut into small cubes
a big handful of almond slices, toasted
Make the dressing by using a hand blender or food processor to puree the green garlic, salt, lemon juice, olive oil, avocado, honey, and pepper until smooth. Taste, and adjust with more salt, or honey, or lemon juice.
Before you’re ready to serve, combine the kale with about half of the dressing in a large bowl. Use your hands to work the dressing into the kale, softening up the kale a bit in the process. Add the farro, carrots, and fennel, more dressing, and a couple pinches of salt, and toss again. Taste, and add the last of the dressing if needed. This is a salad I like quite heavily dressed. Finally, add the avocados and almonds and give one last gentle toss.
(Recipe courtesy of 101 Cookbooks.)
Hopefully my series of Kale-themed articles has fostered a little love between you and the King of Greens. Now, do your body a favor and spend some quality time in the kitchen with your new friend kale. May the two of you live happily-ever-after.
[Image: from Flickr/Creative Commons]