What To Put In Kale Salad

Tips For Making Homemade Salad Dressing

How to : Delicious Kale Salad Recipe | Vegan recipe | Raw food recipe

Use good quality ingredients. I like to use good quality olive oil as well as good vinegar like apple cider vinegar . Gluten-free dijon mustard and fresh organic lemons all make this amazing kale salad dressing shine for sure.
Mix up the ingredients really well. Mix up this dressing in a bowl with a whisk or in a mason jar fitted with a lid. A mason jar is a great option for taking this dressing on the go or storing it for later use.
Use it within a few days. Although this dressing stores great, you really want to use it within 3 days of making it or it can get gloppy and clumpy. Make sure to shake it up well before using it too.

Ingredients You Will Need

Kale I used curly kale but you can also use dinosaur kale in this recipe.
Pistachios for that nice nutty salty, crunchiness. Pumpkin seeds, pecans, or almonds also work great!
Golden raisins these give this salad a nice hint of sweetness. Brown raisins or dried cranberries also work!
Parmesan cheese grated or shredded parmesan cheese works. You could also use crumbled goat cheese or feta cheese.
Dressing ingredientsolive oil, apple cider vinegar, maple syrup, lemon juice, salt, and pepper.
Lemon zest this gives this salad the best lemon flavor that really takes it to a whole new level of deliciousness.

Easy Kale Salad With Lemon Dressing

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This Easy Kale Salad recipe is packed full of fresh, hearty kale, crunchy ,nuts and sweet, plump raisins. Topped with the BEST kale salad dressing. A quick and easy 10-minute salad you MUST TRY!

This kale salad has become such a staple in our family. I make it for almost every family gathering. Lets be real though, most people do not get excited for salad. But for some reason, this lemon kale salad is a total crowd-pleaser and it is always the first thing to go at every party!

My family is also obsessed with this kale strawberry salad in the spring and summer. In the fall and winter, this elevated kale and quinoa salad is another favorite! For some reason, people get crazy about any salad with kale in it!

Even people that claim they do not like kale, absolutely LOVE this salad recipe! It is just so fresh, bright, and flavorful and has this amazing tangy, sweet combination that is hard to resist. I would say it is kind of the head honcho of all kale salads since it is just so quick and easy and packed with wonderful flavor and crunch!

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What Is The Best Fruit Salad Recipe

Fruit salad is a refreshing addition to any meal, from backyard BBQ to weekend brunch. Here are 9 top-rated fruit salad recipes. 1. Strawberry-Melon Summer Salad 2. Green Grape Salad 3. Judys Strawberry Pretzel Salad 4. Autumn Apple Salad 5. Strawberry Spinach Salad 6. Perfect Summer Fruit Salad 7.

Storing Kale For Maximum Freshness

The easiest way to store cleaned and dry kale is in a zip-top plastic bag with a clean paper towel or two. The paper towel will absorb any leftover moisture and help keep the kale fresh.

If you want to avoid using single-use plastic bags these Rubbermaid Brilliance Food Storage containers are the best thing I have ever used. They seal tightly and keep leaves fresh for weeks. You can get them here. I like the 9.6 cup size for storing salad greens, prepared vegetables, undressed salads and fresh berries.

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Vegetable Chopped Salad With Ranch

Jump To RecipeThis post may contain affiliate links.

This post is sponsored by Panera Bread. All text and opinions are my own.

This delicious chopped salad is filled with a rainbow of vegetables and topped with Panera Creamy Buttermilk Ranch Dressing for a summer salad you wont be able to resist!

The warm weather has me craving salads on repeat and I love chopped salads. Its the perfect way to get lots of flavors in each bite and this crunchy mix of garden veggies is a tasty lunch or dinner recipe. I picked up a few bottles of Panera Creamy Buttermilk Ranch + Dip at Publix.

This Panera salad dressing pairs perfectly with your favorite veggies and its made with no artificial preservatives or flavors. This salad is loaded with a variety of produce, but dont worry if you dont have all of these ingredients in your fridge! You can always substitute with what you have on hand.

How To Make The Best Kale Salad With Lemon Dressing

Get the complete list of ingredients and recipe instructions in the recipe card below.

Make the dressing. Add all dressing ingredients to a bowl or mason jar and mix or shake well to emulsify.

Wash and massage the kale. See my comments above or in the recipe card on how to do this. It is very easy and so worth the effort.

Chop the kale. Use a sharp kitchen or vegetable knife to chop the kale into thin strips. To do this just take a good bunch of the kale, roll it up like a cigar and run your knife through it. Then add it back to the salad bowl.

Add the remaining ingredients: Top the sliced kale with the rest of the salad ingredients: Golden raisins, pistachios or pumpkin seeds, parmesan, and lemon zest.

Dress and toss the salad. Pour the tangy lemon dressing onto the salad and toss well to season all of the ingredients in the incredible lemon dressing and serve.

This is literally the perfect make-and-prep easy kale salad ever! I love that you can use this as a super quick meal prep recipe and eat it any day of the week.

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How To Prep Kale For Salad

Wash the kale and pat dry. Use your hands to remove the kale leaves from their stems. Tear or chop the leaves into smaller pieces. Place in a mixing bowl.

Drizzle the kale with extra virgin olive oil. I use about a tablespoon per bunch of kale. Add a pinch of salt if desired.

Massage the kale with your hands for 2 to 3 minutes. Pick up the leaves and rub them between your fingers.

Stop massaging when the kale is noticeably softer. Avoid over-massaging the kale to the point that the leaves become mushy.

The Unique Composition Of Salad Vegetables

SIMPLE KALE SALAD | my go-to recipe

The value of Salad vegetables is not only that they are one of the lowest-calorie vegetables . In addition, it is free of heavy fats and carbohydrates definitely a key feature of the composition of your favorite greens.

Salad vegetables are an easily digestible source of fiber, protein, and organic acids, including folic acid. But their main trump element, which is made up of vitamins and minerals, includes all the B vitamins, beta-carotene, choline, vitamins A, PP, H, E, C, magnesium, potassium, phosphorus, iron, calcium, selenium, iodine, sulfur, cobalt and dozens of other elements.

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Also Check: How To Make A Nice Salad

Best Kale Type For Massaging:

Out of all of the different types of kale, I find that the best kale for massaging to use in a salad recipe is curly kale. Not only because it is easier to find at grocery stores, but it also has more body than the other common kale types.

With that being said, Tuscan kale, also known as lacinato kale and dinosaur kale has a gentler flavor and will also work for this recipe. The only other type of kale I do not recommend using is baby kale because it already has tender leaves, and as a result, it will not withstand the massaging process.

How To Massage Kale

Say what?! Massage the kale? Massaging kale releases some of the bitterness and helps tenderize or soften it for salads. You can skip this step but honestly, Id say give it a try at least once. It changes the texture and the flavor of the salad. I use curly kale but have also used dinosaur kale in this recipe.

Tear or chop the washed kale into bite-sized pieces, then sprinkle with a pinch of salt.

Next drizzle a little olive oil in your hands, just a tiny bit! Pick up some of the kale and rub it, massaging the leaves until they darken in color and become tender.

I swear that a massaged kale salad tastes a million times better we wouldnt prep kale any other way! Prefer to massage your kale without oil? Try a little fresh-squeezed lemon juice instead!

Read Also: Wawa Kale And Quinoa Salad

Harvesting And Storing Cabbages

Harvest Cabbages with maturity and variety in mind: the heads should be shaped at least 3 inches in diameter. Cut the head with a sharp knife with a stem about 0.4 inches long, without removing any large pieces of foliage .

Cabbages can be stored for 1.5 months at low temperatures only the closer to 32 °F , the better, but only if you have picked large mature Cabbages buds. The usual storage time is up to 3-4 weeks in the refrigerator.

These plants are heat-loving and germinate at temperatures above 62 °F and are grown by the nursery for early harvest.

How To Prepare Kale

Kale actually makes the ideal prep-ahead salad and sandwich greenery because of its ability to hold up like a champ in the fridge! It stays fresh without wilting long past its leafy counterparts. Prepare kale quickly over the weekend and it will keep fresh and crisp all week long and keep it on hand as a salad green all week long.

Rinse the kale leaves in cold water.

Remove the thick stem by pulling off the leaves.

Spin dry in a salad spinner or shake dry and dab with a kitchen towel.

Massage the kale, more on that below.

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How To Soften Kale Without Oil

Did you know you can soften kale following this simple method and not use a drop of oil? Well, depending on the flavor profile of your salad recipe, you have two tasty options:

Use an alternative fat: If you dont want to use olive oil, avocado works as a natural and mild substitutean alternative I use in my Avocado Massaged Kale Salad. You may also want to try other earthy options, such as nut or seed butter, unsweetened tahini, or unsweetened peanut butter.
Add an acidic ingredient: Acid-based ingredients are fantastic substitutes when you want to prepare kale raw. Simply massage a tablespoon of vinegar , fresh lemon juice, or citrus juice into your chopped kale.

Helpful Tips For The Best Kale Salad

Use freshest, good quality ingredients.
Chill dressing for a little while for a colder more refreshing salad. Also chill other ingredients like the apple and red onion.
Rinse kale to remove dirt and even bugs, then be sure to spin dry in a salad spinner so dressing clings well to leaves.
Slice ingredients thinly to tone down crunch slightly and for more uniformity.
Serve salad within a few hours of preparing so it doesnt get soggy and so apples dont brown.

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More Healthy Salad Recipes

salt and pepper, to taste

Directions

Add pancetta to a small skillet then turn the heat to medium-low. Cook until pancetta is browned and crispy, stirring often, 8-10 minutes. Scoop onto a paper towel lined plate to drain then set aside.

Meanwhile, wash and dry kale then tear leaves away from the thick stems and chop into bite-sized pieces. Add to a large mixing bowl with a pinch of salt then use your fingertips to massage and crush the kale until its tender and reduced by half in volume, 1 minute. Add almonds, dried cranberries, red onion, apple, and crisped pancetta.

In a small bowl, mix together extra virgin olive oil, lemon juice, honey, dijon mustard, salt, and pepper. Drizzle over the salad then toss to combine and serve. Salad is best eaten within 24 – 36 hours.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

Then Slice Through The Roll:

Easy Kale Salad with Fresh Honey Lemon Dressing | Cook With Us | Well Good

Kale leaves have a natural waxy coating that is great for protecting them from rain. Unfortunately, it also protects them from salad dressing, which does not make for a delicious salad. Rubbing the leaves with oil before dressing them actually removes this waxy coating, so that the leaves better absorb the dressing.

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How To Make Kale Salad

If you havent tried kale, dont be intimidated. It is one of my favorite greens and this salad is SO easy!

Kale stems are very tough and chewy so you want to make sure you dont add them to the salad. Here is the easiest way to remove the stems: squeeze the top of the kale stem and slowly move your hand down the kale stem. The leafy part of the kale will come right off as you go down. Its magic!
Discard the stems and finely chop the kale. You dont want big chunks of kale, trust me. It is softer and easier to eat in small pieces.
Place the kale in a large bowl. Drizzle the kale with just a little bit of olive oil, you dont need a ton because you are adding a dressing and the dressing will also make the kale tender. Sprinkle with a little kosher salt and massage with your clean fingers until the kale softens a bit.
Drizzle the dressing over the kale and toss well. Add the Parmesan cheese, nuts, and dried fruit. Toss again and serve.

Types Of Kale For Salads

Here are some of the most popular types of kale to use in salads with tips for softening them.

Curly kale: This variety is the most widely available. It can be green or purple, and its the kind I use in the photos and videos for this post on how to soften kale. Massage it for 2 to 3 minutes before using in salads.
Tuscan, Lacinato, or Dinosaur kale: This variety goes by a few names. I love to use this type of kale in salads that call for it shredded or cut into thin strips. Its a little bit sweeter than curly kale, and Ive used it without massaging. However, you can certainly massage it for a few minutes if desired.
Baby kale: These tiny leaves are closer in size to baby spinach. They dont need to be massaged.

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Tips For Making The Best Fresh Vegetable Salad

Vegetable salads are very easy to make. All you have to do is clean and chop the vegetables, mix them with the dressing, and you are done.

But there are still a few tips and tricks that will help you take your salad from good to great:

Use super fresh ingredients. Maybe it goes without saying, but I am going to say it anyway. Only use fresh crispy produce to make a raw salad. Sad looking soft vegetables or vegetables that started to dry out in the refrigerator should go into soups and stews and never into a raw salad
Chop the vegetables into small pieces. Small pieces are easier to chew and have a better mouthfeel. Instead of getting one large chunk of celery, you will get a mixture of vegetables which improves the texture and flavor of the salad
Add a variety of fresh herbs. Fresh herbs add flavor and nutrition to any meal. Use fresh parsley, dill, cilantro, basil, chives, rosemary, or oregano to find your favorite.

Kale Blueberry Salad With Quinoa

Kale Salad with Cranberries, Pecans & Goat Cheese â healthyGFfamily.com

If this dish hasnt gone viral because Gwyneth Paltrow eats it, it will soon because it has star quality.

With the rich green of the kale, the blueberries, and the bright purple hue of spiralized beets, this salad is almost too pretty to eat.

Coupled with quinoa, this entree is gorgeous and book smart!

Brimming with mascarpone cheese, Tuscan kale, dried figs, and wedged gorgonzola, this five-star bowl of greens couldnt be any more perfect.

Youll want to make it over and over again!

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Triple Berry Kale Salad

Im ready to enjoy this salad by the pool with an alpine spritz in hand. Its light, nutritious, and oh-so-good!

Practically a fruit salad with a dash of kale, its a sweet treat that will hit the spot without the bloat.

This is your chicken salad without the calories from the mayo.

It has all the goods, like shredded chicken, diced fruit, and the contrasting bite of red onion.

But its in a bowl and drenched in an apple cider vinaigrette instead. Same thing, right?

Okay, its not exactly as gratifying as a chunky salad on a bulky roll, but dont be afraid to add a nice slice of garlic bread on the side to keep you happy.

Kale Salad Recipe Ingredients

Olive oil: Regular or extra-virgin olive oil will work depending on how strong of a flavor youd like.
Lemon juice: In a pinch lime juice will work too. Be sure to use fresh.
Apple cider vinegar: White wine or red wine vinegar can be used instead.
Maple syrup: Dont use pancake syrup. Honey is another great option.
Dijon mustard: If youre out regular yellow mustard will be ok since its a small amount.
Salt and pepper: Season dressing with a fair amount.
Kale: I make this with curly kale but Tuscan kale will be tasty too.
Apple: Pears are another great option.
Carrots: No great subs here, just omit if you are out.
Slivered almonds: Substitute with walnuts or pecans.
Sharp white cheddar: Other options are yellow cheddar, gouda, provolone, Colby or Swiss or feta.
Red onion: Green onions will work as well.

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