Warm Kale Salad

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

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. I couldn’t wait to share this recipe with you. Lately it’s become a fast favorite. 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.

Crazy About Kale

Have you added kale to your regular menu yet? This sturdy, leafy green is a nutritional powerhouse. It’s one vegetable you really should be adding to your 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!

Until just 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.

trimming kale

kale ribbons

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.

cooking kale

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.

Warm Kale Salad with Dried Cranberries and Walnuts

Serving Size: 2 (doubles easily, use a larger pan like a 6 quart saute)

Warm Kale Salad with Dried Cranberries and Walnuts

This warm kale salad is rich in taste, easy and healthy. Serve it as a salad, as a side dish to roast chicken, or as a bed for roast salmon. Place it over a bed of quinoa for a vegetarian or vegan entree. It all works. For your vinegar, choose a fun, fruit-flavored variety such as dark cherry or fig Balsamic.

Ingredients

  • 1 large bunch of organic kale (Tuscan, Lacinato or Dinosaur)
  • 1 large shallot
  • 2 teaspoons salt
  • 1 tablespoon olive oil
  • 2 large cloves of garlic, minced
  • a handful of dried cranberries (I use apple juice sweetened)
  • a small handful of chopped walnuts
  • 1 tablespoon Balsamic vinegar (I use fruit flavored varieties like dark cherry Balsamic)
  • Salt and pepper, to season
  •  

Instructions

  1. Bring a large pot (5 quart/liter) of water to a boil while you are trimming the kale leaves and slicing the shallot. Trim the ribs out of the center of the kale leaves, then cut the leaves crosswise into ribbons. Slice the peeled shallot crosswise into thin rings.
  2. When water boils, add 2 teaspoons salt, then drop the kale leaves into the water and cook for 2 minutes (called blanching). Drain well through a sieve and place kale on a clean kitchen towel. Alternatively you can steam your kale for 2-3 minutes, then proceed with the recipe.
  3. In a medium saute or fry pan (I use a 3 or 4 quart All Clad), heat the olive oil over medium low heat until warm. Add the shallot rings, then the garlic. Cook for 1-2 minutes, stirring until softened. Be careful not to let them burn. Add the cranberries, walnuts. and vinegar. Stir and cook for a minute, then add the cooked kale. Toss the kale ribbons to coat and warm, season up with salt and pepper, then serve.
  4.  
http://afoodcentriclife.com/warm-kale-salad-with-dried-cranberries-and-walnuts/

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.

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