being the collected handouts from classes David King teaches at UCLA Extension and elsewhere...
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Tuesday, November 10, 2009
Kale Salad Recipe
A few greens never hurt anyone, especially a little KALE. Don't tell anyone you really want to impress that it's good for you. Just kidding. Kale is a great source of calcium, potassium, beta-carotene & other anti-oxidants.
This recipe is easy to make but requires a little prep time, meaning washing and taking the leaves off the stem. Removing the stem is key to how well the salad is received...it can be quite fibrous if not removed.
I like to mix the varieties that are available, i.e., purple, Tuscan "dinosaur" & Russian kales, but staying with one variety is just as delicious.
Kale Salad (4 single serve or 8 small side servings )
1/4 cup Liquid Aminos* 1/2 cup Extra Virgin Olive Oil 1 - 2 Lemons juiced; start with 1 and adjust to taste 1/2 medium Red onion, thinly sliced 2 bunches of Kale, cleaned, stemmed, ripped into bite-size pieces Black pepper to taste
*Braggs Liquid Aminos, is probably the easiest to find @ a health food store, Whole Foods or your local co-op.
Mix liquid aminos, olive oil & lemon juice together in a bowl. Add sliced onions, let sit while prepping kale. This will take some of the bitterness out of the onions and soften them. Wash kale like you would spinach; dirt is well hidden so check front and back. Drying kale: I recommend getting a few drying kitchen towels, a baking sheet, lying each leaf flat next to one another in a row, making stackable layers as you wash individually. Pat leaves dry, slide stem off and rip into bite size pieces; place into large bowl.
Pour 1/2 of dressing with onions over kale. Toss gently with your hands! (you can use utensils but this way you get to feel the texture of the leaves and put some extra love into your dish.) Add more dressing until well coated.
NOTE: The liquid aminos will help release water in your kale so you will have extra liquid at the bottom of your bowl once your salad sits. Depending on how crunchy-raw you like your greens, you can serve right away or let sit for 20 minutes before serving. I like to make it in the morning, put it in the refrigerator and throughout the day I have something already prepared. The salad keeps well up to 3-days. You can play with levels of texture and taste with this salad, so make it your own.
Optional add-ins. This is the basic recipe for this salad but you can add the following to layer it:
1 cup fresh sliced mushrooms with the onions. 1 Tbspn maple syrup or agave nectar, if to salty or sour for you taste.
Items to add when tossing the salad - last minute:
1 cup julienne, (thin slices), red or yellow peppers or both 1 ripe avocado, cubed Handful fresh sprouts (whatever kind you like) 1 apple, thinly sliced 1 tsp sesame seeds
I'm sure there are more items out there to add to this salad, but most of all have fun while creating and sharing this wonderful healthy green from your garden!