I love, love, LOVE this salad! This makes a great addition to any holiday feast, especially if you want to sneak in something really healthy that will still get gobbled up. Kale is a like a super duper food. Total powerhouse. It’s low in calories and high in fiber and iron. (It even has more iron than beef, which is great news for vegetarians, like myself, who might need a little extra boost). It’s also loaded with more calcium than milk and high in vitamin C to keep your immune system strong. As if that’s not enough, Kale is high in Vitamin K as well as powerful antioxidants like carotenoids and flavonoids, which all protect against various cancers. So eat up!
If you are one who thinks Kale has a bit of a bitter flavor … have no fear! The citrus marinade for this salad will knock all that out. The dried cranberries add some additional sweetness as do the orange slices, and the toasted walnuts are a nice touch which bring out the earthy flavor in the nuts and give this salad gourmet appeal. And, these ingredients all pack some powerful nutritional punch of their own. Cranberries are also high in antioxidants as well as phytonutrients, the Walnuts are loaded with heart and brain healthy Omega 3′s as well as fiber, and the citrus adds even more vitamin C to this healthy and delicious salad.
And, don’t just take my word for it. While I tend to be an ingredient-analyzing health-nut whose never met a veggie that she didn’t like, my husband and four year old daughter are a little more discerning when it comes to getting their veggie fills … and they both loved this salad too.
Without further ado, here is the recipe:
Kale Salad with Cranberries and Walnuts
1 large bunch of Kale
1/4 cup extra virgin olive oil
2 Tbs. orange juice
1 1/2 Tbs. lemon juice
1/2 cup dried cranberries
1/2 cup toasted walnuts
salt and pepper to taste
Remove center ribs from kale and cut into thin strips, place in a large salad bowl. Zest the orange, then peel and reserve fruit. Place orange zest, olive oil, orange and lemon juice, salt and pepper into small jar and mix well. You can either toast the walnuts in the oven (375 for 5-10 minutes, until they start to brown) or in a hot dry skillet (over medium high heat, stir frequently until they start to brown, about 5 minutes). Add cranberries, sliced orange and walnuts to salad. Add dressing and toss thoroughly. Let stand at room temp. for at least 1 hour.
If you try it, I’d love to hear what you and your hungry crew think of it too!!