When my friend, Tina, first told me about her kale salad I have to admit I was somewhat skeptical—I’ve juiced, steamed and sautéed kale but never eaten it raw in a salad. I thought it would be too bitter!
I have to report that this is now one of my favorite salads. When you thoroughly massage the kale with the vinaigrette, the bitterness leaves–all that remains when tossed with the fresh mandarin oranges, are refreshing favors hinting of the coming spring.
Because I’m not fond of salt, I added just a pinch. I was out of raisins and substituted dried cranberries. This is definitely five stars. Thanks, Tina!
Asterisks (*) indicate suggested substitutions.
Dinosaur Kale…………..1 bunch
Mandarin Oranges……… 2 small
Raisins (sundried—no sulfur)…..1/4 cup
Nuts/Seeds/Herbs & Spices
Pine Nuts………………….3 tbsp
Black Peppercorns…………freshly ground to taste
Sea salt or Himalayan salt…… to taste or 1/8 tsp
Olive oil……………………..2-4 tsp (*or to taste)
Juice of Myer Lemon…………… fresh squeezed 2-3 tsp
1. Wash, rinse and dry kale. Remove stems, stack and cut width-wise into ½ inch slices. Set aside in salad bowl.
2. Peel mandarins and slice inside the membranes which separate each segment. Set aside.
3. Whisk lemon juice with olive oil, salt and pepper.
4. Pour over kale and massage vigorously until kale is limp and shrinks.
5. Add mandarins, raisins and pine nuts and toss to mix well.
Nutritional information: This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is a good source of Vitamin B6, Potassium and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese.
Calories 219; Total Fat 6g (‒1 saturated); Cholesterol 0mg; Sodium 62mg; Total Carb 41 g; Dietary Fiber 5g; Sugar 21g; Protein 6g. Vitamins A (423% DV), C (314% DV), E (4%DV), K (1373% DV); Thiamin (15%DV); Riboflavin (14%DV); Niacin (9%DV); B6(23%DV); Folate (14%DV); Pantothenic Acid (3%DV); Calcium (6%DV); Iron (16%DV); Magnesium (16%DV); Phosphorous (11% DV); Potassium (26%DV); Sodium (3%DV); Zinc (5%DV); Copper (25%DV); Manganese (59% DV) Selenium (2%DV); and 298 mg of Total Omega 3 Fatty Acids; 915 Total Omega 6 Fatty Acids.
Because salt varies from chef to chef—some using only a pinch while others use more—it has not been calculated into the above nutritional counts.
To calculate your nutritional count for modifications or your own recipe check out Nutritionaldata.self.com at http://nutritiondata.self.com/
*Recipe & photo submitted by Tina May