While kale isn’t a miracle cure for all ills, it is pretty darn healthy.
At just 33 calories, one cup of raw kale has:
Nearly 3 grams of protein.
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K.
Folate, a B vitamin that’s key for brain development.
Alpha-linolenic acid, an omega-3 fatty acid.
The problem, if you’ve ever tried to make a salad using kale, is it’s rough, tough texture. I found an easy, delicious and healthy recipe in a terrific book my Mother bought me, called The Make-Ahead Cook by the great folks at America’s Test Kitchen. The recipe uses two methods to tenderize the kale – overnight marinating as well as kneading.
The recipe contains a delicious and really unusual vinaigrette, containing pomegranate molasses, cider vinegar and honey.
The book’s version calls for roasted sweet potatoes. I’ve never added them – not because they don’t sound delicious, but I never get it together to make them. I’ll give you the book’s version with the potatoes, but I can tell you it is also delicious without them.
I’m posting this primarily for my sweet brother, whose kids actually love this salad. He’s been asking for the recipe ever since I made it over the New Year holiday, when we were last together. Love you Bro!
| Servings | Prep Time |
| 4 people | 1 hour |
| Passive Time |
| 24 hours |
|
|
|
|
Green curly kale, Tuscan kale (also known as dinosaur or Lacinato kale) or red kale can be used in this recipe. Do not use baby kale.
I often skip the pecans and pomegranate seeds and instead I add dried fruits - cherries, cranberries, raisins, chopped prunes and dates - whatever I have around. I add them prior to putting the salad in the refrigerator to marinate.
|
- 1 1/2 lb sweet potatoes peeled, quartered lengthwise, and cut crosswise into 1/2 inch pieces
- 1/4 cup extra virgin olive oil plus 1 TB
- 2 TB water
- 1 1/2 TB pomegranate molasses If you can't find this, substitute 2 TB lemon juice, 2 tsp mild molasses and 1 tsp honey
- 1 shallot minced
- 1 TB honey
- 1 TB cider vinegar
- 12 ounces kale stemmed and sliced into 1-inch strips
- 1/4 head radicchio (5 ounces) cored and sliced thin
- 1/2 cup pecans toasted and chopped
- 1/3 cup pomegranate seeds
- 1 ounce Parmesan cheese shaved
- Adjust oven rack to middle position and heat to 400 degrees. Toss sweet potatoes with 1 tablespoon oil, 1/2 teaspoon salt, 1/2 teaspoon pepper until evenly coated. Arrange in single layer in rimmed baking sheet and roast until bottom edges of potatoes are browned, about 15 minutes. Flip potatoes and continue to roast until second side is spotty brown, 10 to 15 minutes. Transfer potatoes to large plate and let cool to room temperature, about 20 minutes.
- Meanwhile, whisk water, pomegranate molasses, shallot, honey, vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in medium bowl. Whisking constantly, drizzle in remaining 1/3 cup oil.
- Vigorously knead and squeeze kale with hands until leaves are uniformly darkened and slightly wilted, about 5 minutes. Toss kale, roasted potatoes, and radicchio with 1/3 cup vinaigrette in a large bowl; cover. Cover remaining vinaigrette.
- Refrigerate kale mixture and vinaigrette separately for up to 24 hours.
- Remove kale mixture and vinaigrette from refrigerator and let sit at room temperature for 15 minutes. Whisk vinaigrette to recombine, then drizzle over kale mixture. Add pecans and pomegranate seeds, if using, and toss to combine. Season with salt and pepper to taste and top with Parmesan. Serve.
Welcome!
I just love reading your oats, Ligiea!
You are such a special person…..
Oops …..meant to say posts, not oats….hehe
Reading in bed without my glasses