Food Security and Sustainability
Today's cooks have a renewed interest in kale — a hearty, healthful green — which may have been among the first cultivated brassicas (the cruciferous vegetables). Kale is a common ingredient in a variety of global cuisines. From African stews and Portuguese caldo verde (soup) to Irish colcannon (kale with mashed potatoes), Asian stir-fries and Southern greens, kale typically is prepared in cooked dishes. As a great source of beta carotene, vitamins C and K, as well as vision-friendly lutein and zeaxanthin, raw kale makes a nourishing, colorful and intensely-flavored salad ingredient, too!
1 large bunch kale leaves (9 cups bite-sized pieces kale leaves)
Juice of 1 medium orange, divided
¼ cup plus 1 tablespoon extra-virgin olive oil, divided
Pinch of salt
1 tablespoon orange zest
2 teaspoons honey
Freshly ground black pepper
1 cup sliced strawberries (or blueberries, blackberries or raspberries)
¼ cup dried currants or raisins
¼ cup slivered almonds or pine nuts, toasted
¼ cup crumbled feta cheese, if desired
Before you begin: Wash your hands.
- Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
- Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
- Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
- Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently. Let salad ingredients marinate for 15 to 20 minutes before serving. If desired, top with feta cheese.
Calories: 220; Calories from fat: 130; Total fat: 15g; Saturated fat: 2g; Trans fat: 0g; Cholesterol: 0mg; Sodium 120mg; Total carbohydrate: 21g; Dietary fiber: 4g; Sugars: 12g; Protein 5g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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