You know how you get on a kick of eating the same meal over and over? Not necessarily because you can’t think of anything else to fix, but it’s because you’ve become obsessed with it?
I’ve got mine. It’s my version of kale salad. I love that it incorporates seasonal ingredients such as fresh local corn, tomato and carrots. I keep it really simple with the dressing, using just olive oil and a sprinkling of lemon juice. But the real trick is in the method of massaging the kale to tenderize the leaf and bring out the flavor.
But that’s not the only reason why I love it. Yes, I love the flavor here but I also love the nutrition it contains. Kale is the most nutritious green vegetable, containing the most nutrients per bite of any vegetable. It’s detoxing, immune boosting and nourishing all in one and eating it raw provides all of the enzymes that aren’t destroyed in cooking. The high fiber content fill you up without filling you out and the texture is a nice deviation from spinach salad or mixed baby greens that can become monotonous.
So my suggestion for keeping salads interesting is to try Kale salad. Make it into a meal by pairing it with a filet of salmon, or broiled shrimp or scallops. And if you’ve got favorite garden vegetables to add, go ahead and pop them in. I find this can be a versatile work of art, only limited by your imagination.
What makes this salad memorable is how you transform raw kale by massaging it with the olive oil.This tenderizes the leaves and makes it more delicate. It also brightens the color and enhances the appearance of the final dish. Also, it becomes infused with the olive oil flavor and saves you the trouble of requiring a salad dressing to pair with it.
Bruised Kale Salad
- 1 bunch kale (curly or lacinato), torn into bite sized pieces with stems removed
- 1 small onion, thinly sliced into rings
- 1/2 cup fresh corn (about 1 ear of kernels cut off the cob)
- 1/2 avocado, cubed
- 1/2 cup sun-dried tomatoes, or 1 large tomato cubed
- 1 carrot, thinly sliced
- 2 Tbs olive oil
- 1 Tbs lemon juice
- garlic powder
First step is to put all of the torn up kale into a bowl and add the olive oil. Begin to massage it into the leaves, almost like you are kneading bread. Spread the oil around evenly and crunch, rub and squeeze the kale as you notice the leaves change color and become brighter. Do this for about 5-10 minutes and you won’t be sorry. This process is helping to break down the cellular structure of the kale and makes the plant more digestible and enhances the antioxidant content, as the plant thinks it’s under attach and releases antioxidants to the rescue.
After the kale is thoroughly prepped, add the remaining ingredients and toss until evenly distributed (including the lemon juice). Strategically layer onion rings on top for a Martha Stewart appearance that says “I slaved over this” but only you will know that you threw it together in a matter of minutes.
Do you have a summer favorite? What’s your go-to recipe that is quick, tasty and healthy? Leave a comment below to share.