I love kale! A true superfood, kale is packed with vitamins, nutrients, fiber, and antioxidants. Kale is an incredible source of well-absorbed calcium and iron, which my diet generally lacks because I am both lactose intolerant and vegetarian. Kale is also super affordable and hearty, so I know that when I buy a big bag of kale it will stay fresh until I have time to eat it all. I literally buy 5lb bags of kale and am able to eat it all by myself before it goes bad. A true accomplishment. I also eat giant portions of kale at a time, but that’s just my personal preference. Hey, a cup of kale is just under 40 calories!
One of my favorite ways to eat kale is a raw kale salad. When eating raw kale I find that its best to coat it in a dressing that is either citrus or vinegar based so that the tough fibers in the kale break down, making it much tastier and easier to chew. Last weekend I visited the Mount Pleasant Farmers Market, one of my favorites in DC, and picked up a huge bunch of fresh kale for $4. I also bought some of my favorite late summer fruits, heirloom tomatoes and white nectarines. What a perfect summer salad combo.
Here is a kale salad I made, using a dressing from one of my absolute favorite food bloggers, Kathy Patalsky. You can add whatever you want to this salad. When making a salad I like to include a mixture of flavors and textures like crunchy, tart, sweet, salty, and creamy. I also like to add protein, like nuts, lentils, or eggs, and for this recipe I used all three (because by the time we sat down to eat our first meal of the day it was 3pm.) I made this salad for my boyfriend and I for lunch and it filled us up all day! We also had a friendly competition on who could make a prettier salad presentation.
kale salad ingredients:
kale (throughly washed and ripped into bite sized pieces, ribs discarded)
spinach (washed and ripped into bite sized pieces)
nectarine (ripe, but not too ripe)
apple (I used gala)
lentils (cooked in 1 C vegetable stock)
sunflower seeds (roasted, unsalted)
feta cheese (optional)
six minute egg (optional but delicious – here’s how to make it)
sweet tahini dressing ingredients:
2 1/2 Tbsp tahini
3 Tbsp seasoned rice vinegar
2 tsp apple cider vinegar
1-2 tsp healthy oil (I used macadamia nut oil – grape seed oil also nice)
1 tsp grade B maple syrup (optional – if you need extra sweetness to balance the bitterness of tahini)
salt, pepper, smokey seasoning is also nice Like a smoked paprika
1. Wash and chop your ingredients.
2. Combine all dressing ingredients in a bowl and stir well. Adjust seasoning to your liking.
3. Toss kale in dressing and let sit while you cook your 6 minute egg.
4. Arrange salad. Go ahead and have a salad presentation contest with your fellow diner.
5. Peel cooled 6-minute egg and serve.
This salad can keep for a few hours, but the kale will absorb a lot of the moisture in the dressing if you keep it dressed overnight. I suggest making extra dressing and washing up your kale and saving both in separate containers for another days meal. I like to squeeze some lemon juice over my kale when storing it, so its ready to eat for a raw kale salad when I’m hungry.