Kale salad with dried cranberries and walnuts|AFoodCentricLife.com

Warm Kale Salad with Dried Cranberries and Walnuts

By Sally Cameron on March 19, 2013

gluten-free, Salads and Dressings, Side Dishes, the daniel plan, vegan, vegetables, vegetarian,

6 Comments

Warm kale salad with dried cranberries and walnuts, Ribbons of kale tossed with warm olive oil, thin rings of sliced shallot, dried cranberries and toasty walnuts. A little good vinegar adds zing and lift at then end.  A simple combination of sweet and savory, green and crunchy.

Lately this new salad has become a fast favorite. I couldn’t wait to share the recipe with you. Serve as a side dish to roast chicken, or as a bed for roast salmon.  Or serve it with a bowl of creamy vegetable soup. It all works.

Kale Salad with Dried Cranberries and Walnuts

Have you added kale to your regular menu yet? This sturdy, leafy green is a nutritional powerhouse. It’s one vegetable you should add to your regular vegetable list. And this warm kale salad makes that easy.

Quick to prepare, super healthy, and of course, it tastes great. My husband was happily surprised. More vegetables is a good thing!

Discovering Kale

Until a few years ago, I didn’t know what kale was. Then I started noticing it at the market. The only leafy green I cooked with was spinach. Thinking back, when my mom wanted to get fancy with salad, she would make a warm spinach salad. Here’s my update to that classic. A bit different, and a whole lot healthier.

Prep Time

Cut the center ribs out of the kale leaves, and then cut the leaves crosswise into thin ribbons. Alternatively, hold a leaf in one hand and with the other, strip off the leafy part from the center rib by pulling from the end.

For two people, you’ll need one large bunch of kale. It might seem like a lot, but kale shrinks up as most vegetable too because of their high water content.

Kale salad with dried cranberries and walnuts|AFoodCentricLife.com

Kale salad with dried cranberries and walnuts|AFoodCentricLife.com

Pre-cook the kale by dropping leaves into a pot of boiling water for two minutes (called blanching), then drain immediately and set aside on a clean kitchen towel. You can also steam the kale ribbons for a few minutes, then set them aside.

To complete the dish, cook shallot in olive oil with garlic for a minute. Add the dried cranberries, walnuts and vinegar, cook for a minute, then add the kale. Toss and cook for a minute or two until the greens are coated and warm. That’s it.

Ingredient Tips

For the vinegar, you can use a Balsamic vinegar, sherry vinegar, or a fancy fruit-flavored vinegar. I have lots of fun, flavored vinegars in my pantry to create interesting vinaigrettes (that’s a different post). I’ve used a dark cherry balsamic and a fig balsamic. Lucini makes some tasty ones and this brand is widely available. Try something fun and flavorful.

Kale salad with dried cranberries and walnuts|AFoodCentricLife.com

A note on dried cranberries. I’ve discovered dried cranberries that are sweetened with apple juice and that have no sulphites. They are big, plump, moist and not overly sweet. Different than the usual dried cranberries. If you can find them, give them a try.

Kale Nutrition

Kale is a nutritional giant among vegetables, a true superfood. It provides antioxidant and anti-inflammatory nutrients, micronutrients and has been shown to help prevent a number of cancers. It’s a good source of iron, fiber, calcium, healthy omega-3 fats and is a detoxifier (good for our livers).

One caveat: If you are on blood thinners, be sure to check with your doctor before consuming dark leafy greens. They might interfere with your medication as they are a source of vitamin K, a blood thinner.

Read more about the power of kale at Worlds Healthiest Foods. When you buy kale, be sure to buy organic. Kale is listed on the supplemental Dirty Dozen list of produce with the highest pesticide load, from the Environmental Working Group.

I hope you try this warm kale salad with dried cranberries and walnuts. If you do, please let me know in the comments. I love to hear from you.

6 Comments

Leave a Comment
Madonna/aka/Ms. Lemon | March 19, 2013 at 10:35 pm

Ok, kale is going on my shopping list.

Angie@Angie's Recipes | March 20, 2013 at 3:29 am

I could have this everyday!

Julia | JuliasAlbum.com | March 21, 2013 at 11:31 pm

Beautiful salad! Love cooked onions, blanched kale, and all the other stuff.

Lisa | March 22, 2013 at 5:09 pm

Made it for dinner tonight. I ate the whole thing as my meal. Delicious!

dessertfortwo | April 3, 2013 at 3:47 pm

So gorgeous! That Tuscan black kale is my favorite kind of kale. Love love love it 🙂 Have you ever massaged Tuscan kale ribbons with avocado, cayenne and lemon juice? Way better than it sounds. It takes on a creamy banana-y flavor after massaging. I sound like a crazy person now, so I’ll leave… 😉

    Sally | April 4, 2013 at 5:36 pm

    Nope, have not tried that! My favorite kind of kale too.

Leave a Reply

Your email address will not be published. Required fields are marked *