Hale Kale the Gang’s All Here. The gang of 5,222, 000 recipes for kale salad that is, four of which are mine.
Why should I bring you another one?
Answer 1: I understand kale, and kale must be understood to taste good.
Kale salads can go very very wrong. I’ve had plenty of $9 bad kale salads in upscale restaurants. I know what it takes to make them go right. Kale needs dressed up to taste balanced so I almost always bring in fruit and nuts.
This kale salad helps with winter blues because it has ingredients that are especially good for your brain like blueberries and walnuts.
Blueberries contain anthocyanins, and are considered a super fruit for the brain, which you can read about in this article.
Pomegranates are only super healthy as everyone knows by now, (if not, read this), and they give a nice sweet, juicy crunch and add brightness which helps to balance the fat and the fibrous texture of the kale.
Shredded brussels sprouts, another super food with very similar benefits as kale, adds a burst of light green, and make up about 20 percent of the salad, but you could go as high as 50% or even more and make this same salad.
Walnut oil is high in Omega 3 Fatty Acid and makes a wonderful wintery vinaigrette.
Answer 2: The nutritional value of kale is nearly epic in the greens business.
There are many vitamins and nutrients in kale, but the overwhelming vitamins are A, C, K as each cup is 34 calorie cup is over 100% of the RDA.
Thus, kale is one of the most nutrient dense foods in the world.
Nutritional Value of Kale
Each cup has 34 calories, 6 grams of carbs with a high fiber content.
Why I am So Crazy to Insist You Eat Kale
The list for the health benefits of kale is growing including it’s fight against several cancers, especially the very deadly colon cancer.
I am not a doctor, nor am I a nutritionist, but I have common sense and food plays a major role here in the prevention of cancer due to organosulfur compounds known as glucosinolates. This is just as much over my head as maybe it is to you, but it’s important to me to control what I can with what I choose to eat.
I have lost two best friends to colon cancer (both members of my wedding party) and the husband of a good friend is back in surgery today. If you’re a praying person, his name is Jeff.
This is serious business, but my wish is to make healthy eating a joy.
I like kale for a few other reasons.
It’s one of the better make ahead salads. In fact, you can put your dressing on in the morning and take it to work for lunch. This salad is best made ahead, because the vinaigrette helps to break down the fibers in the kale.
It’s great for weight loss without starvation. Your body knows kale is nutrient dense and high in fiber, thus, even on a lower calorie regimen, you are getting your nutrition.
This salad is particularly good for your brain and your focus, as blueberries and walnuts are particularly good power foods.
I promise you that this is a good salad, good enough for every day, for specials days and that it will disappear.
There are two main types of kale. I prefer the lacinato kale, also known as Tuscan kale or dinosaur kale, but I will eat the curly kale when I pick it myself at my friend’s farm.
What You MUST DO When Making this Kale Winter Salad.
- Taste for salt.
- Taste for acid.
- Dress ahead.
- Remove fibrous stems.
- Chop finely.
- Eat Plenty
- 1 bunch kale
- 4-8 brussels sprouts (depending on size and your decision)
- 1 pomegranate
- ¼ cup toasted walnuts
- 1 tablespoon dijon mustard
- 3 tablespoons good balsamic vinegar (or champagne vinegar)
- 3 tablespoons walnut oil
- 3 tablespoons olive oil (or use all walnut oil)
- squeeze of lemon
- Wash, dry and trim kale, removing stem. Finely chop to about one inch pieces.
- Wash dry and holding the end of the brussels sprout, slice thinly.
- Roll pomegranate on counter to all sides, slice through skin and remove arils.
- Toast walnut for approximately five minutes at 375 degrees. Chop coarsely.
- Toss kale and brussels sprouts with vinaigrette.
- Add pomegranate and nuts.
- Mix mustard and vinegar together until well incorporated.
- Slowly add oil.
- Season with salt and pepper.
- Add lemon if you need more acid.
Replace pomegranate with blueberries and apples.
Replace walnut oil with olive oil.
Replace walnuts with pumpkin seeds.