Raw Kale Salad. Most people would say: mmmm, no thanks. This is one of those recipes you need to take my word for. You will love it. I have taken it to a few get togethers in the last little while. I see people take a small scoop to be polite and to prove to the dietitian they are willing to eat their greens. But, they always come back for more and always ask for the recipe. I honestly could eat the whole bowl myself.
1 large bunch kale center ribs removed, leaves cut into thin strips
Juice from half a lemon
Extra-virgin olive oil to coat lightly
1 small clove garlic, minced
Sea salt to taste
1/3 chopped walnuts, toasted
1/3 cup crumbled reduced fat feta cheese
1/2 cup small dill sprigs or 1/2 tsp dried dill
Freshly ground black pepper
About one hour before you plan to eat, put kale and garlic in a large bowl. Add fresh squeezed lemon juice, olive oil and salt. Toss to coat.
To serve, add toasted nuts, feta cheese, and dill sprigs to salad and toss. Season with salt and freshly ground black pepper to taste. Serves four. Adapted from here.
The acid from the lemon helps to tenderize the kale, giving it a really nice texture. This salad is great for making ahead or potlucks because it can sit without getting mushy, unlike other green, dressed salads. I have been doubling the recipe because it is excellent the next day too. It is also fast to throw together.
I haven't even gotten to the nutrition side yet. Kale is loaded with antioxidants, fiber and minerals. There is heart healthy fats from the olive oil and walnuts (omega 3s)....with a heap of flavour too.
Now that summer is here I know you have BBQs and events to go to. Bring this salad, and the link to my blog. Your friends and family are going to want the recipe. You will thank me.
Tiffany McFadden, RD