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The Kale Alternative to a Lettuce Salad





In keeping with the trend to eat healthier, the typical lettuce salad is being replaced with healthier options. Although lettuce is a low calorie food, Kale is also low in calories. Additionally, Kale has other health benefits being both high in iron and Vitamin K. Plus, it is high in Vitamin A, Vitamin C and calcium too. Kale can boast that it has more iron per calorie than even beef, and it has more calcium per calorie than milk.

While selecting kale for a salad, there are two different types of kale. First, there is curly kale which is less suited for salads. It tends to be quite fibrous and grassy tasting. Second, there is flat kale which is known also as lacinato kale, Tuscan kale and dinosaur (dino) kale. This is the best type of kale for salads.

Now it is time to prepare the kale for a salad. First, remove the ribs of the kale from the leaves. Second, it is time to finely chop the kale making sure the choice of the cut is appropriate for the salad that is being made. For some salads, it will be better to roughly chop the kale; while, for other salads, it will look nice using a cut like a chiffonade.

Making a kale salad with a dressing sounds tasty. However, the healthier option is to use the minimum amount of dressing in the salad preparation then serve the remaining dressing with the kale salad. That way people can add more dressing if they like or even dip their fork in the dressing before taking some kale salad on their fork.

Next are some kale salad ideas to help get started using this nutritional power-house.

Raw Kale Salad with Spicy Peanut Vinaigrette takes only 15 minutes to prepare and takes no time to cook it. After choosing and preparing the 1 large bunch of kale, toss it with 2 finely sliced carrots and a diced ½ of red onion. Combine for the dressing 3 tablespoons of smooth peanut butter, 3 tablespoons of warm water, 2 ½ tablespoons of low sodium tamari, 1 minced clove of garlic, 1 teaspoon of minced fresh ginger, 1 tablespoon of honey or pure maple syrup, 1 teaspoon of sesame oil and 1 teaspoon of crushed red pepper flakes and blend until it is smooth. Once it is smooth, add ¼ to ½ of the dressing to the kale and massage it into the kale. Next add 1 diced avocado and 1 cup of canned (drained and sufficiently rinsed) or cooked chickpeas. Before serving, garnish with a small handful of crushed peanuts and serve with the remaining dressing.

Kale Salad with Creamy Avocado Dressing may be considered a nutritional super salad as it includes kale, beets and avocado. First, prepare the dressing by smoothly blending 1 de-skinned, ripe avocado with the pit removed, 1 tablespoon of white wine vinegar, 2 teaspoons of Dijon mustard and 3 tablespoons of olive oil. Once the dressing is smoothly blended, add salt and pepper as required. Toss ½ bunch of kale, 1 finely sliced small beet that has been peeled and 1 thinly sliced and cored apple. To this add the ½ of the dressing. When serving, garnish with ½ cup chopped walnuts for an added crunch, and serve with the remaining ½ of the dressing.

So far, the kale salad ideas have used dressings that were not warm. However, kale can be a bit intense to taste so some people prefer warm dressings that essentially cook the kale making it taste better for some.

Kale Salad with Almonds and Warm Garlic Golden Raisin Vinaigrette is one of the possible recipes to try out. First, toss 1 bunch of finely chiffonaded (lacinto) kale with a sufficient amount of fine sea salt. Ensure that you massage it into the kale by rubbing small fistfuls between your fingers. The kale will turn a darker shade of green when this is done then set it aside while preparing the dressing. In a warm skillet over medium heat, add ¼ cup of extra virgin olive oil and 4 coarsely chopped cloves of garlic. Stirring while cooking, the garlic should become fragrant and soft but now brown so adjust the heat as required. Next, add 1/3 cup of golden raisins to cook for about 15 seconds until they become plump and soft then add the juice and zest of ½ a lemon and stir all of the dressing ingredients well. Once the dressing is removed from the heat, add salt and freshly ground black pepper to taste. Add the warm vinaigrette to coat the kale then toss it well. Serve immediately with a garnish of 1/3 cup of coarsely chopped toasted almonds and several shavings of good quality Parmesan cheese.

These are just a few of the kale salad ideas that can make salads even healthier. What are you waiting for to try them out?
About Author Rajat Khosla :

Soyer is one of the best induction cooker and kitchen appliances providers in Delhi, India. We provide best induction cooktops and electrical kitchen appliances to our customers.##lt
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Article Added on Monday, April 28, 2014
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Other Articles by Rajat Khosla

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