Healthy Kale Salad Recipe
Kale salads are becoming increasingly popular as people look for healthier options to the traditional lettuce salads. Kale is low in calories and high in vitamins, iron and calcium. It is also a great source of Vitamin C and A. Kale salads can be made with either flat or curly kale. Flat kale, also known as lacinato, Tuscan or dinosaur kale, is the best choice for salads as it is less fibrous and has a milder flavor. Kale salads can be dressed with a variety of ingredients and can be customized to suit individual tastes. Kale salads can be enjoyed as a side dish or a light meal, making them a great option for a healthy and flavorful meal.
Kale Salad Dressing
If you’re planning to make kale salad and aren’t sure how to make kale salad dressing, don’t worry.
To make a kale salad dressing, you need to combine olive oil, Dijon mustard, lemon juice, white or red wine vinegar, salt, and pepper. This combination of ingredients provides a balanced flavor that complements the kale, while also enhancing its nutritional value. The olive oil and vinegar provide a lightly acidic taste, while the Dijon mustard adds a zesty pop. The lemon juice and salt provide a hint of sweetness, and the pepper rounds out the flavor.
This dressing is a great way to make a delicious kale salad without compromising on nutrition and keeping it vegan. It is also a great addition to other salad, as it is low in calories but high in flavor. Try adding it to your favorite salad for a flavorful and nutritious meal.
Tips to Make the Best Kale Salad
To make the best kale salad, there are a few tips to keep in mind:
- Firstly, be sure to remove the stems from the kale leaves. The stems are too tough and fibrous to be enjoyable in a salad, and will take away from the flavor.
- Secondly, massage the leaves until they become soft and wilted. This helps to break down the tough fibers of the kale, making it easier to eat and digest. Additionally, massaging the kale helps to release its natural flavors, making it taste even better.
- Lastly, dress the salad with the right type of oil and acid. Olive oil is a great choice for salads as it is full of antioxidants and healthy fat. A light acidic dressing like a lemon juice or vinegar is also a great addition, as it helps to tenderize the kale for a softer bite.
- In addition to these tips, it is also important to use fresh ingredients for the best results. Fresh kale should be crisp and bright green in color. It should also smell slightly sweet and fragrant. Fresh ingredients also help to add flavor to the salad and make it more enjoyable.
Following these tips will ensure that your kale salad is flavorful, nutritious, and enjoyable.
Ingredients for Kale Salad
- Kale: The star of this salad, kale is packed with nutrients, including vitamins A, C, and K. Its hearty texture makes it perfect for a salad, as it holds up well even after being dressed. Massaging the kale helps break down its fibrous structure, making it more tender and pleasant to eat while still maintaining its slightly earthy flavor.
- Olive Oil: A staple in the dressing, olive oil brings a smooth richness that balances the acidity of the lemon juice and vinegar. It also helps the kale leaves soften during the massaging process, allowing the flavors to meld together.
- Lemon Juice: This brightens the entire salad, adding a fresh, tangy note to the dressing. Lemon juice not only enhances the flavors but also helps tenderize the kale, making it easier to digest and more flavorful.
- White/Red Wine Vinegar: Vinegar adds a subtle sharpness and tang, complementing the lemon juice. It helps cut through the slight bitterness of the kale and adds depth to the dressing. Both white and red wine vinegars are mild enough to not overpower the other ingredients but give just the right acidity to balance the salad.
- Dijon Mustard: Dijon mustard acts as an emulsifier in the dressing, helping to bind the olive oil and lemon juice together for a smooth, cohesive mixture. It also adds a slight tangy sharpness and a bit of creaminess, enhancing the overall flavor of the salad.
- Salt and Pepper: These basic seasonings bring out the natural flavors of all the ingredients, adding depth and balance to the salad. The right amount of salt can enhance the kale’s taste, while freshly cracked pepper adds a subtle kick.
- Almonds: Chopped almonds give the salad a wonderful crunch and a nutty flavor that pairs well with the kale. They also provide healthy fats and protein, adding extra nutrition and texture to the dish.
- Pecans: Similar to almonds, pecans add another layer of crunch and a slightly sweeter, buttery flavor. The combination of different nuts keeps the salad interesting, offering a variety of textures and tastes with every bite.
- Cranberries: Dried cranberries add a sweet-tart burst of flavor, providing a delicious contrast to the earthy kale and the richness of the nuts. They also add a pop of color to the salad, making it more visually appealing.
- Avocado: Creamy avocado brings a rich texture that balances the crunch of the nuts and the kale’s heartiness. Its mild flavor blends perfectly with the tangy dressing, and it adds healthy fats to the salad, making it more filling and satisfying.
How to Store Kale Salad
While kale salad it is most enjoyable when it is fresh, but if you planning to make it now and serve it later, this is not a problem. Kale salad can be stored for up to 3 days in the fridge for later consumption. To ensure that the salad remains fresh and tasty for up to 3 days, it is important to properly store it.
To store the kale salad, it should be placed in an airtight container. The container should be airtight to prevent the kale salad from becoming soggy or starting to spoil. Place the container in the fridge and make sure to consume it within 3 days of making it.
It is not recommended to freeze the salad.
More Healthy Salads You Might Like
We all love healthy and easy salad recipe, so here are a list of amazing salad recipe you absolutely must try:
Yes, you can easily swap the vinegar based on what you have on hand or your taste preferences. While white or red wine vinegar adds a mild acidity, you could also use apple cider vinegar for a slightly sweeter tang, or balsamic vinegar for a richer flavor. Each option will change the flavor profile slightly, so it’s worth experimenting to see which you like best with the kale.
Absolutely! This kale salad is highly versatile. You can add other ingredients such as quinoa or chickpeas for extra protein, or sprinkle in some goat cheese or feta for creaminess. For a bit of sweetness, you can add sliced apples or pomegranate seeds. Feel free to mix and match based on what’s in season or what you prefer in your salads.
Kale salad, especially when massaged, holds up well in the fridge for 1-2 days. If you plan to store it, keep the avocado out until just before serving, as it can brown quickly. Store the salad and dressing separately to keep the salad from getting too soggy. When you’re ready to eat, simply toss the salad with the dressing and any fresh toppings like avocado.
Kale can sometimes taste bitter, especially if it’s not massaged properly. In addition to massaging the leaves, you can balance the bitterness with sweet or tangy ingredients. In this recipe, cranberries add a nice sweetness, and the avocado helps create a creamy texture that cuts through the bitterness. You can also use a bit more lemon juice in the dressing or add a drizzle of honey or maple syrup to sweeten the salad.
Healthy Kale Salad Recipe
Ingredients
For the dressing:
- ¼ cup (60 ml) Olive oil extra virgin
- 2 tablespoons (30 ml) Lemon juice
- 1 tablespoon (15 ml) White/Red wine vinegar
- ½ teaspoon Dijon mustard
- Salt to taste
- Pepper to taste
For the salad:
- 1 batch Kale stems removed
- 2 tablespoons Almonds chopped
- 2 tablespoons Pecans chopped
- ¼ cup (30 g) Cranberries
- 1 Avocado cut into cubes
Instructions
- Make the dressing: in a small bowl whisk olive oil. Vinegar, lemon juice, Dijon mustard, salt and pepper. Whisk until smooth.
- Remove kale stems, as shown in the video. Then, thinly slice the kale and place in the bowl.
- Pour half of the dressing to the bowl with the kale leaves. Using your hands, massage the leaves until they become soft and wilted.
- Add chopped almonds, pecans, cranberries, avocado. Add the rest of the dressing and toss to combine
- Serve.
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