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.
Your Mise En Place
Fresh Pecorino Romano cheese, shaved
Swiss chard leaves, torn
Green onions, sliced
Juicer or fork
Large serving bowl
1. Dunk and rinse.
Rinse kale leaves to remove any dirt; drain well.
2. Tear the leaves.
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.
3. Make a dressing.
Combine lemon juice, olive oil, sugar, freshly ground black pepper, and salt in a large serving bowl, stirring with a whisk until sugar dissolves.
4. Soak the geens.
Add kale and chard; toss. Let stand 10 minutes.
5. Toast the seeds.
Heat a small skillet over medium heat. Add pumpkinseed kernels; cook 5 minutes or until browned, stirring frequently.
6. Toss with toppings.
Add toasted seeds, onions, and cheese to greens; toss.