Kale-Licious

Kale is a nutrient-dense superfood packed with vitamins A, K, and C, powerful antioxidants, and essential minerals. Its high fiber content aids digestion, while its antioxidants and omega-3 fatty acids support heart and brain health. Being low in calories but rich in nutrients makes it excellent for overall wellness and weight management.

Here are some delicious kale salad variations:

1. Lemon-Parmesan: Tuscan kale massaged with olive oil, fresh lemon juice, grated Parmesan, toasted pine nuts, and black pepper.

2. Mediterranean-Chopped: Chopped kale with cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and red wine vinaigrette.

3. Harvest-Dressed: Kale with roasted butternut squash, dried cranberries, pepitas, goat cheese, and maple-balsamic dressing.

4. Asian-Inspired: Shredded kale with edamame, mandarin oranges, sliced almonds, crispy wontons, and sesame-ginger dressing.

5. Protein-Rich: Kale with quinoa, chickpeas, avocado, red bell pepper, and tahini-lemon dressing.

6. Apple-Walnut: Kale with crisp apple slices, candied walnuts, celery, red onion, and honey-Dijon vinaigrette.

7. Southwestern Lime: Kale with black beans, corn, cherry tomatoes, avocado, tortilla strips, and cilantro-lime dressing.

8. Caesar-Tossed: Kale massaged with Greek yogurt Caesar dressing, topped with homemade croutons and shaved Parmesan.

Which type of kale should you use?

When in doubt, use curly kale as it is usually less expensive and adaptable for most salad recipes. Here are the three most common types of kale you'll find in most grocery stores, along with their best uses for salads:

Curly Kale: The most common variety

• Bright green with tightly ruffled leaves

• Great for salads, chips, and smoothies

• Benefits from thorough massaging when used raw

• Holds up well in soups and stews

Lacinato (Dinosaur/Tuscan) Kale:

• Long, dark blue-green leaves with bumpy texture

• Sweeter, more delicate flavor than curly kale

• Excellent for raw salads and slaws

• A traditional choice for Italian dishes like ribollita

• Tender enough for quick sautés

Baby Kale:

• Young leaves of any variety

• Very tender, no need to massage

• Mild flavor, great for salads

• Perfect for quick wilting into pasta

• Excellent in smoothies

Print

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Tahini Lemon Kale Salad

Yield 4

Author Judy Doherty

Prep time

15 Min

Total time

15 Min

Crispy, colorful kale, crunchy veggies, and super-rich lemony tahini dressing, what's not to love?

Cook modePrevent screen from turning off

Ingredients

Salad

• 3 cups chopped purple kale
• 3 cups curly green kale
• 1 lemon
• 1 cup shredded or sliced carrots
• 1/4 cup sliced green onion
• 1 avocado, peeled and cubed
• 1 tablespoon sesame seeds
• 1 sprig mint

Dressing

• 3 tablespoons tahini paste
• 1/4 cup lemon juice
• 1 tablespoon honey
• 1 tablespoon rice vinegar

Instructions

1. Place the kale in a bowl. Add the lemon juice and massage the leaves together with the lemon juice.
2. Mix the dressing and pour over the kale. Add the mint leaves. Toss the greens together with the dressing. Add the rest of the ingredients and toss. Place on plates.
3. Optional garnish; edible flowers or colorful sprouts.

Nutrition Facts

Calories

236.81

Fat

16.05 g

Sat. Fat

2.25 g

Carbs

23.09 g

Fiber

10.14 g

Net carbs

12.93 g

Sugar

8.18 g

Protein

7.06 g

Sodium

85.08 mg

Cholesterol

0 mg

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