How to Make a Kale Salad

Kale is one of the most nutritious and versatile vegetables you’ll ever find. Hardly any other veggie can easily go from starring role in a crisp salad to tender braised green to salty, crunchy snack. Not to mention that a serving of kale has more (and better absorbed) calcium than a glass of milk, and way more vitamin C than an orange. Healthy fats—like olive oil and pumpkin seeds or a small amount of cheese—enhance kale’s nutritional value. The carotenoids (power- ful antioxidants) in kale are better utilized in the body when taken in with a little fat. Oh yeah, and kale tastes really good. So hop on the kale bandwagon and enjoy its many shades of green.

DAIRY:
Fresh Pecorino Romano cheese, shaved

FRESH PRODUCE:
Kale
Lemon, juiced
Swiss chard leaves, torn
Green onions, sliced

FLAVOR BOOSTERS:
Olive oil
Sugar
Black pepper
Kosher salt
Pumpkinseed kernels

EQUIPMENT NEEDED:
Juicer or fork
Sharp knife
Colander
Large serving bowl
Whisk
Small skillet
Salad tossers

Rinse kale leaves to remove any dirt; drain well.

Fold each leaf in half lengthwise; cut out hard stem. Tear kale into small pieces.

Some varieties of kale have fairly tender, edible stems. But if stems are large and tough, remove them with a knife or kitchen shears. Or try this chef’s tip: Loosely grasp the base of the stem between your fingers and pull the leaf through the fingers with your opposite hand. 

Combine lemon juice, olive oil, sugar, freshly ground black pepper, and salt in a large serving bowl, stirring with a whisk until sugar dissolves.

Add kale and chard; toss. Let stand 10 minutes.

Heat a small skillet over medium heat. Add pumpkinseed kernels; cook 5 minutes or until browned, stirring frequently. 

Add toasted seeds, onions, and cheese to greens; toss.