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Kale and Brussel Sprout Salad

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KaleSaladR

This past winter was a long one.  Spring is finally here, everything is in bloom and the warm weather is rejuvenating.  I was happy to put away the winter jacket and gloves and rediscover my warmer weather clothes.  But as we know, with warm weather comes lighter, more revealing clothes.  And so comes the mild panic…soon we will all be in bathing suits!

In an effort to lighten up our meals around here I have been whipping up this ‘salad’.  I typically don’t make salads.  I really like them, but I find in order to make a good one you need alot of ingredients and it becomes alot of work.  And I hate washing and drying all the leaves.  That’s why this salad is perfect for me.  Very little washing and drying.  It is quick and super simple.  The only skill you need is to safely slice the kale leaves and sprouts super thin.  (They really need to be so very thin, so take your time with it).  Hopefully eating more of this healthy salad will help me feel a bit less panicked about getting into a swimsuit in a few weeks.

I usually make enough to have some leftovers, this holds up nicely for a day or two in the fridge.  I like to add it to a chicken or steak wrap I make for lunch the next day.

The lemon mustard dressing is a very thick one and gives this salad a great punch.  I don’t use alot of it on here, just enough to coat everything.  If you want it thinner just add some more olive oil.

Here’s what you will need to serve 2-3 people as a side dish…

Recipe

7-8 large brussel sprouts, trimmed, outer leaves discarded, sliced paper-thin

1 shallot, minced

1/2 small clove garlic, grated

2 tbsp lemon juice

1 tbsp Dijon mustard

1 tsp extra virgin olive oil

1/3 cup sliced almonds, toasted

Method

In a small non stick skillet over low heat lightly toast sliced almonds.  Set aside.

Tear kale leaves from the center rib, discard rib. Stack leaves on top of one another, roll them up and slice very thin.  Separate leaves with your fingers and put in a medium bowl.

Trim ends off brussel sprouts and discard outer leaves.  Slice paper-thin.  I usually cut the sprout in half lengthwise, then slice each half widthwise.  Separate with your fingers and add to the bowl of kale.

In a separate bowl mix together the shallot, garlic, olive oil, lemon juice and Dijon mustard. (It will be thick).

Five minutes before serving add the dressing to the kale and sprouts and mix really well.  Lastly, add the sliced almonds and mix gently just until evenly distributed.

Recipe adapted from various sources.

Kale and Brussel Sprout Salad
 
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Ingredients
  • 7-8 large brussel sprouts, trimmed, outer leaves discarded, sliced paper-thin
  • 1 shallot, minced
  • ½ small clove garlic, grated
  • 2 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 tsp extra virgin olive oil
  • ⅓ cup sliced almonds, toasted
Method
  1. In a small non stick skillet over low heat lightly toast sliced almonds.  Set aside.
  2. Tear kale leaves from the center rib, discard rib. Stack leaves on top of one another, roll them up and slice very thin.  Separate leaves with your fingers and put in a medium bowl.
  3. Trim ends off brussel sprouts and discard outer leaves.  Slice paper-thin.  I usually cut the sprout in half lengthwise, then slice each half widthwise.  Separate with your fingers and add to the bowl of kale.
  4. In a separate bowl mix together the shallot, garlic, olive oil, lemon juice and Dijon mustard. (It will be thick).
  5. Five minutes before serving add the dressing to the kale and sprouts and mix really well. Lastly, add the sliced almonds and mix gently just until evenly distributed.

Kale Chips

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Yes, kale chips.  Don’t be scared – they are delicious.  Seriously.

I know these have been around awhile, but I am just now getting on the bandwagon.  I’ve been busy lately.  Ya know…getting married, going on a dreamy honeymoon, redoing my kitchen.  New kitchen!  It is brand new and gorgeous I am no longer embarrassed to have dinner guests over.  So in they come!

These kale chips are an amazing treat to serve with appetizers.  The first thing everyone says upon seeing a huge bowl of these is, not surprisingly, “what is THAT?”  And once I respond “oh, those are kale chips, give them a try” I  see fear on their faces.  Fear.  But then they bravely give them a try and an onslaugh of questions begin.  KALE chips?  How did you do this?  I need the recipe.  How did you get them so crispy?  These are amazing.  How did you ever think of these?  Why haven’t I had these before? 

And the next thing you know the entire bowl is gone.

Interestingly enough, once baked these kale chips become very crispy yet extremely delicate.  Do not forcefully jam your hand into the bowl and grab a palmful of them.  They will practically disintegrate.  Instead, grab one at a time, gingerly, with respect.  And when you place it in your mouth you will notice them almost melting onto your tongue.   They are incredibly light, making it easy to eat 75 chips in one sitting.  But it’s kale!

In my personal opinion these chips are genius.  Turn a nutrient-dense dark green leafy vegetable into a crispy snack that you can actually feel zero guilt about eating?  Win-win people.  Not only will these be the topic of conversation at your next dinner party they will give your guest something interesting to look at with each bite.

Each chip is like a piece of art.

Here’s what you will need to make a large bowl of chips…

Recipe

1 large bunch of kale (with the curly tops)

1 tbsp extra virgin olive oil (approximately)

kosher salt

pinch of pepper

(garlic powder, cayenne pepper) optional alternatives

Method

Preheat your oven to 350 degrees.  Line 2 or 3 cookie sheets with parchment paper.

Remove kale leaves from their stems with a knife.  I basically just lay the kale leaf on its side, folding one side of the leaf over the other.  This leaves the stem on one edge.  With a knife simply cut out the stem.

Cut or rip the leaves into various sizes being sure to leave some of the larger leaves whole.  Wash and dry the leaves.

Lay kale chips on your tray.  On each tray you only want enough leaves so they can lay in one single layer. Drizzle with olive oil and sprinkle generously with salt.  I usually then add a small pinch of pepper.  (If you want to jazz them up with some extra spices, now is the time).  With your hands mix all the kale together making sure every leaf is sufficiently coated with olive oil.

Spread the leaves out into that single layer I was talking about, don’t overlap or overcrowd.  Bake in the oven for 11 minutes.

Allow kale to cool slightly then gently arrange in a bowl or on a platter.

 

Kale Chips
 
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Ingredients
  • 1 large bunch of kale (with the curly tops)
  • 1 tbsp extra virgin olive oil (approximately)
  • kosher salt
  • pinch of pepper
  • (garlic powder, cayenne pepper) optional alternatives
Method
  1. Preheat your oven to 350 degrees.  Line 2 or 3 cookie sheets with parchment paper.
  2. Remove kale leaves from their stems with a knife.  I basically just lay the kale leaf on its side, folding one side of the leaf over the other.  This leaves the stem on one edge.  With a knife simply cut out the stem.
  3. Cut or rip the leaves into various sizes being sure to leave some of the larger leaves whole.  Wash and dry the leaves.
  4. Lay kale chips on your tray.  On each tray you only want enough leaves so they can lay in one single layer. Drizzle with olive oil and sprinkle generously with salt.  I usually then add a small pinch of pepper.  (If you want to jazz them up with some extra spices, now is the time).  With your hands mix all the kale together making sure every leaf is sufficiently coated with olive oil.
  5. Spread the leaves out into that single layer I was talking about, don't overlap or overcrowd.  Bake in the oven for 11 minutes.

Quinoa With Kale And Walnuts

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KaleQuinoa2RESIZE

Nutrient rich kale, abundant in vitamins A, C and K as well as fiber and iron, is a leafy green vegetable with a slightly earthy flavor.  It is very low in calories, yet very high in nutrients.  I am trying to find creative ways to incorporate more of it into my diet.

I came up with this recipe as a spinoff of the chicken vegetable couscous dish I posted back on March 19th.  I love having dishes like this on hand in the fridge throughout the week.  It can serve it’s purpose as a last minute side dish for a quick meal or as a whole meal itself (which is usually how I eat it).  I knew I wanted to have kale in this dish so from that point on I tried to include other things to complement the kale in color, texture and flavor.

Just thinking about how healthy this meal is can actually be overwhelming!  Quinoa, as many of you might already know is a superfood.  It is a protein containing all nine essential amino acids.  Kale, as I briefly mentioned above is very rich in vitamins and nutrients.  It is also one of the best sources of beta-carotene making it a warrior in the fight against different types of cancers.  And get this, it actually fights fat.

Hallelujah.

Typically, I don’t create my own recipes, however, I think I did an ok job on this one.  I hope you think so as well.

Here’s what you will need to serve 3-4 people, as a side dish….

Recipe

6 cups kale, stems removed, finely chopped (1 medium head)

1 cup quinoa

2 cups low sodium chicken stock

2 tbsp olive oil

1 medium onion, finely chopped

3 cloves garlic, minced

1/2 tsp red pepper flakes

1 lemon, zested

juice of one large lemon

1/3 cup white wine

1/3 cup (heaping) chopped walnuts, toasted

1/3 cup (heaping) corn kernels

1/3 cup parsley

pinch freshly grated nutmeg

salt & pepper

Method

Cook quinoa according to the package directions, using chicken stock in place of water.  (1 cup quinoa to 2 cups of stock, bring to a boil, cover and allow to simmer for 10-15 minutes).

Meanwhile, in a large skillet heat olive oil, add onions and red pepper flakes and saute for 3-4 minutes or until onions are translucent.  Add garlic and lemon zest, cook for 1-2 minutes.  Add white wine, stir and let simmer for 2-3 minutes.   Add salt & pepper.

Add kale, 1/2 of the lemon juice and the pinch of nutmeg.  Stir to combine and allow to cook over a low flame for 5-7 minutes, or until the kale is wilted and most of the liquid has been absorbed.  Now is the time to add those corn kernels.

Add the cooked quinoa to the kale mixture and gently combine.  Turn off the heat and add the remaining lemon juice, parsley and toasted walnuts.  Taste and add more salt & pepper, if needed.

 

Quinoa With Kale And Walnuts
 
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Ingredients
  • 6 cups kale, stems removed, finely chopped (1 medium head)
  • 1 cup quinoa
  • 2 cups low sodium chicken stock
  • 2 tbsp olive oil
  • 1 medium onion
  • 3 cloves garlic, minced
  • ½ tsp red pepper flakes
  • 1 lemon, zested
  • juice of one large lemon
  • ⅓ cup white wine
  • ⅓ cup (heaping) chopped walnuts, toasted
  • ⅓ cup (heaping) corn kernels
  • ⅓ cup parsley
  • pinch freshly grated nutmeg
  • salt & pepper
Method
  1. Cook quinoa according to the package directions, using chicken stock in place of water.  (1 cup quinoa to 2 cups of stock, bring to a boil, cover and allow to simmer for 10-15 minutes).
  2. Meanwhile, in a large skillet heat olive oil, add onions and red pepper flakes and saute for 3 minutes or until onions are translucent.  Add garlic and lemon zest, cook for 1-2 minutes.  Add white wine, stir and let simmer for 2-3 minutes.   Add salt & pepper.
  3. Add kale, ½ of the lemon juice and the pinch of nutmeg.  Stir to combine and allow to cook over a low flame for 5-7 minutes, or until the kale is wilted and most of the liquid has been absorbed.  Now is the time to add those corn kernels.
  4. Add the cooked quinoa to the kale mixture and gently combine.  Turn off the heat and add the remaining lemon juice, parsley and toasted walnuts.  Taste and add more salt & pepper, if needed.