Make no doubt about it, kale is a superfood. It is nutrient rich and loaded with antioxidants, protein, vitamins, minerals, and enzymes – especially when eaten raw. Today I’ll show you how to make a delicious kale salad, share a video tutorial, and explain a bit about how we were turned onto kale and why we choose it over lettuce.
Kale salad recipe
Start with the kale; we use organically-grown kale since it’s on the Dirty Dozen list. (Read more here about the Dirty Dozen.) Never be afraid to tweak this recipe to your liking, omitting and adding to your heart’s content.
- 1 bunch kale – washed, with stems removed
- 2 sticks bok choy leaves and stems – cut into sizes you prefer
- 2 carrots, sliced into discs
- ½ cup dried cranberries (find organic dried cranberries here)
- ½ cup feta cheese
- 1 Tbsp olive oil (find unrefined organic olive oil here)
- salt and pepper to taste
- croutons (learn how to make your own)
- toss with homemade dressing – 1 part olive oil, 1 part apple cider vinegar, salt to taste
Watch the video below for a visual demonstration on preparing the kale. Drizzle olive oil over kale and massage for 30-60 seconds. (This is the fun part – playing with your food.) Add all other ingredients, toss to mix, and serve.
Unlike lettuce salads, this kale salad will keep for a few days without getting soggy. If you would like to save some for later be sure to add croutons individually to each serving rather than tossing them into the entire salad. This way you avoid soggy croutons.
Kale salad video presentation
(If you are unable to see the video in your email click here to view it on the web.)
Why kale, why not lettuce?
As mentioned above kale is a superfood that packs a super healthy punch. Lettuce? Not so much. I mean don’t get me wrong it’s good for you, but kale is like lettuce on organic steroids. Plus, is doesn’t get soggy after an hour or so like lettuce, it is MUCH heartier.
Betsy and I were introduced to kale via our CSA memberships. We started getting a bunch of kale every week and had no idea how to prepare it. The first year we let a lot of it go bad because we were new to the whole game. The second year we tried canning it and throwing it into stir fry but were still too fearful or unwilling to try it raw. By our third year CSA we were ready to commit to using every bit of produce received, no matter how unfamiliar – and we did. That was the year we embraced kale for the lovely nutritional dynamo it is.
Try this recipe or simply use it as motivation to be more bold in your culinary endeavors. Grow an unfamiliar vegetable in your garden this year. Make something you’ve never made before. Eat something you’ve never eaten before. If you don’t try it now, will you ever?
Expand your horizons! Learn to enjoy kale along with so many other healthy foods you’ve completely ignored up until now.