Spring Into a New You! Try a Simple Healthy Recipe this week!
Mar 20, 2013
Salads are a quick and delicious way to get in a boost of fiber and vitamins from fresh veggies as well as healthy fats from oils and nuts. They are a fabulous side dish to any grilled meat, poultry or fish and can be a go-to meal when you're "not quite up to cooking." Experiment with different greens, a variety of textures, and portion controlled amounts of chopped nuts, sliced fruits and homemade salad dressing, and you'll be on the road to a healthy meal that can satisfy almost any taste buds.
I recently made this recipe below and LOVED it. I recommend serving with grilled sirloin, roasted chicken breast or pork loin to amp up the protein and satisfaction level at meal time.
Kale Salad with Fresh Strawberries and Toasted Almonds
Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Today's cooks have a renewed interest in kale, a hearty, healthful, curly-leafedy green, which may have been among the first cultivated brassicas. A common ingredient in African stews, Portuguese caldo verde (soup), Irish colcannon (kale with mashed potatoes), Asian stir-fries and Southern greens, kale is typically prepared in cooked dishes. As a great source of beta carotene, vitamins C and K, and calcium, as well as lutein and zeaxanthin, raw kale makes a nourishing, colorful and intensely-flavored salad ingredient, too!
9 cups bite-size pieces kale leaves*
Juice of 1 medium orange, divided
¼ cup plus 1 tablespoon extra-virgin olive oil
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
Combine kale, half of the orange juice, 1 tablespoon olive oil and salt in a large bowl. Massage kale by scrunching small amounts with your 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 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.
*Note: Remove and discard center ribs and stems from 1 large bunch kale leaves. Tear kale leaves into bite-sized pieces.
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