Kale is the newest super food to make waves in the fitness industry and health freaks everywhere
are stuffing it in to their diets as fast as they can. All varieties of kale
are high in manganese, as well as vitamins C, K and A, making this vegetable a
force to be reckoned with. I use kale in smoothies, egg skillet bakes, and most
recently in raw salads as the leafy green of choice.
Don’t let its rough
exterior fool you. You can soften kale with just a loving touch. Massaging raw
kale with a little bit of oil and salt brings out its tender side and takes
away any bitterness that might linger on your palette.
Make this
Rainbow Kale Salad with Avocado Oil Vinaigrette and you might just save this
super food from being thrown in to yet another pot of boiling water. Not that those
hammy, salty, boiled greens don’t have a place in my heart (especially next to
fried chicken).
Time in Kitchen: 15 minutes
Servings: 4
Nutrition information per serving: 300 calories, 20 grams fat, 14 carbohydrates, 7 grams protein
1 Tbsp.
avocado oil
salt and pepper, to taste
2 carrots, shaved in to thin ribbons with a vegetable peeler
1 red bell pepper, julienned
1 granny smith apple, julienned (toss in a squeeze of lemon juice just after slicing)
1 cup roasted sunflower seeds (save 1/4 cup to top salad)
salt and pepper, to taste
2 carrots, shaved in to thin ribbons with a vegetable peeler
1 red bell pepper, julienned
1 granny smith apple, julienned (toss in a squeeze of lemon juice just after slicing)
1 cup roasted sunflower seeds (save 1/4 cup to top salad)
For Avocado
Oil Vinaigrette:
2 Tbsp. Avocado oil
2 Tbsp. Avocado oil
1/2 lemon,
juiced
1 clove
garlic, roughly chopped
1 Tbsp.
sweet basil, roughly chopped
1 Tsp. dijon
mustard
½ Tsp. salt
1 tsp.
freshly ground black pepper
Directions:
In a large bowl toss kale with one tablespoon of avocado oil and a liberal pinch of salt. With your hands gently massage the kale in the oil and salt until it softens. When the kale is thoroughly massaged (it should look slightly wilted and shrink in bulk by half) toss with bell pepper, apple (toss in lemon juice to inhibit browning), and ¾ cup of the sunflower seeds. Set aside.
In a blender
or food processor whisk all of the vinaigrette ingredients until combined. toss
the salad with the vinaigrette immediately before serving. To plate, top single
portions with a small handful of sunflower seeds.
Great as a light lunch! If you keep the dressing separate this can be made 2 days ahead.
Great as a light lunch! If you keep the dressing separate this can be made 2 days ahead.
I absolutely love kale. I use it in my morning smoothies, in salads and in sautes. This looks great!
ReplyDeleteI've missed your posts! thank god I have kale in the fridge. This needs to happen soon. Gorgeous colors in this, as usual. :)
ReplyDeleteWhat a gorgeous salad!!! And I love the idea of an avocado vinaigrette...so yummy!
ReplyDeleteOf all the myriad greens that we have here in Thailand, I have yet to see kale - at least the kind that we have in the States. This salad is so gorgeous though...I'll have to try it with some other kale-like green!
ReplyDeleteIt looks and sounds healthy and delicious!
ReplyDeleteI love the colors in this salad! And the dressing sounds awesome!
ReplyDeleteI love Kale and this salad looks perfect! :)
ReplyDeleteI am almost embarrassed to say I haven't found any kale around here that wasn't so bitter I couldn't get it down. I know it's good for me but at my house, it if doesn't taste good, it doesn't last.
ReplyDeleteYour salad looks amazing and I'll bet I could eat that. :)
It certainly happens. Kale can get very bitter if it is grown in the heat. I'm growing my dino kale indoors with great success!
DeleteThis is a perfect salad. I really want to try the avocado oil too, I haven't seen it yet. Funny how the kale softens up when you massage it. I have used fresh avocado and massaged that into the kale. Love this stuff and your recipe.
ReplyDeleteHi Suzi! Avocado oil is such a treat. I found mine at a local organic market. In fact, that reminds me I am almost out and need to buy some more.
DeleteWhat an interesting technique to massage the kale to soften it--kale is one of my favorite veggies, but it does tend to start out tough. This looks fabulous and colorful.
ReplyDeleteI'm so glad I found your post. I always avoid raw kale and had no idea that massaging it takes out the bitterness! I will have to try that. Your salad sounds delicious and so healthy.
ReplyDeleteThis year I discovered kale and I love how you made salad with it! I gotta find avocado oil!
ReplyDeleteLove this salad! It is so beautifully colored and so nutritious! I am in love with both avocadoes and kale so this is perfect!
ReplyDelete