Kale is a cruciferous vegetable, a green. Of all the greens, kale is considered the healthiest. It is a “super food”. It is rich with vitamins A, C, E, and B6 as well as the minerals manganese, iron, calcium, and potassium. It’s also heavy in phytochemicals which help the liver do its job to neutralize and clear out potentially carcinogenic substances. Phytochemicals also work as antioxidants disarming free radicals before they can damage our cells. Numerous international studies show that eating cruciferous vegetables like kale boost our ability to detoxify our bodies. This cleansing process helps to protect us from cancer.
With all of the wonderful things kale can do for the body, we should get to know it well. Kale is similar in texture and taste to chard and spinach. It is wonderful sauteed in olive oil, braised, and added to soups, omelets, and pasta. Until recently, I had never considered eating it raw in a salad.
Kale salad? It sounds so tough….so bitter. Salad greens are usually made with tender lettuces or baby greens. These are all things I said when another mother was going on and on about her new favorite way to eat kale. She and her husband had been introduced to it at a dinner party where the hostess served raw kale salad as a side to crawfish ettouffee.
Intrigued, I listened as she recounted how she and her husband liked that salad so much that now they keep a bag of slivered kale in their refrigerator and make the salad all the time. They serve it with everything from cheeseburgers to grilled fish. She told me that I absolutely had to give it a try, so I did.
Unbelievable. The toughness of the raw kale becomes soft when it is allowed to marinate in olive oil for about 20 minutes. As for the taste, it is outstanding. I have now made kale salad three ways: first with my own vinaigrette; then with a shallot vinaigrette and ricotta salata; and then with the addition of dried fruit and a honey vinaigrette. I’ve served this salad to family and to guests. They always love it and they are always surprised when I tell them what it is.
Note: Use any variety of kale you like, but note that ornamental varieties such as Dinosaur/Lacinato kale have a more delicate flavor.
Note: The key to turning kale into a salad is to let it sit in vinaigrette so that it softens. This takes about 15-20 minutes. You don’t really even need a recipe. Just toss chopped kale with homemade vinaigrette and let it sit. Add a little cheese if you like.
adapted from www.epicurious.com
2 bunches (3/4 to 1 pound) lacinato kale or tender regular kale, stems and center ribs discarded, leaves thinly sliced crosswise
2 tablespoons finely chopped shallot
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
4 1/2 tablespoons extra-virgin olive oil
2 ounces (1 cup) coarsely grated ricotta salata
1. MAKE VINAIGRETTE: Whisk together shallot, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
2. TOSS: Toss kale with enough dressing to coat well, then set aside to marinate for 20 minutes at room temperature, tossing occasionally. Add cheese; season with salt and pepper; toss; and serve.
This recipe takes things a step farther by adding currants and pine nuts, and then topping it all with a special vinaigrette which contains rice vinegar and honey. The friend who introduced me to the concept of kale salads says she often sprinkles her salad with a little dried fruit.
2 tablespoons dried currants or other dried fruit finely chopped (try cherries or blueberries)
7 tablespoons white balsamic vinegar, divided
1 tablespoon unseasoned rice vinegar
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1 teaspoon salt
2 bunches (3/4 to 1 pound) lacinato kale or tender regular kale, stems and center ribs discarded, leaves thinly sliced crosswise
2 tablespoons pine nuts, lightly toasted
Parmesan, shaved
1. PREP CURRANTS: Place currants in small bowl; add 5 tablespoons white balsamic vinegar. Let soak 1-24 hours. Drain currants.
2. PREP VINAIGRETTE: Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl.
3. MARINATE: Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper. Sprinkle cheese shavings over salad and serve.
Peace and love from my kitchen to yours,
Waverly
![[ email ]](http://w.sharethis.com/chicklets/email.gif)
![[ Facebook ]](http://w.sharethis.com/chicklets/facebook.gif)
![[ Twitter ]](http://w.sharethis.com/chicklets/twitter.gif)
![[ ShareThis ]](http://w.sharethis.com/chicklets/sharethis.gif)
