winter wilted kale salad

Did you have a weekend full with sub-par food choices like me?  If so, restart yourself with this wonderful Winter Wilted Kale Salad!

Winter Wilted Kale Salad with Dried Cranberries, Walnuts and a Dijon Vinaigrette ~vegan, gluten free~

We often think of detoxifying super foods as a summer thing…but, not kale!  Kale can be grown in almost any weather and is abundantly found in the winter months.  Pumped full with chlorophyl, B vitamins, vitamin C and antioxidants to keep you energized and nourished all-year-long.  Adding kale to your weekly dietary intake is another way to regularly detoxify using a whole-foods approach.

This recipe was inspired by a dinner out with friends a few weeks ago.  I ordered it as a starter, but I wish I ordered a double portion as an entrée instead!  I can’t get enough kale these days!  Sweet dried cranberries off set the tangy Dijon vinaigrette and walnuts are added for crunch.  Serve slightly warmed on cold days like these!

winter wilted kale salad
 
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makes 2 large or 4 small salads
Author:
Recipe type: Main
Cuisine: Vegan
Ingredients
  • 1 bunch kale (I used black kale), destemmed and cut into bite-sized pieces
  • 2 cloves garlic, minced
  • a drizzle of extra virgin olive oil
  • dried cranberries
  • walnuts
  • For the vinaigrette:
  • 3 tablespoons extra virgin olive oil
  • ½ tablespoon dijon mustard
  • 2 tablespoons apple cider vinegar
  • sea salt and pepper to taste
Instructions
  1. In a large frying pan heat olive oil, add garlic and sauté for 1-2 minutes or until garlic is fragrant. Add kale and sauté until just wilted, not fully cooked. Remove from heat.
  2. To make vinaigrette: Whisk all ingredients together, add sea salt and pepper to taste.
  3. Add dried cranberries and walnuts to wilted kale, drizzle with desired amount of vinaigrette and serve warm.
  4. ~you may have left over vinaigrette to use later for another salad~

Winter Wilted Kale Salad with Dried Cranberries, Walnuts and a Dijon Vinaigrette ~vegan, gluten free~

kale…it’s what’s for dinner

meet kale

Dubbed the “new beef” secondary to its high iron level.  Weighing in at only 40 calories, zero fat and a whopping 5 grams of fiber for a 1 cup serving, kale is hailed as a champion in the nutrition world.  It is a powerful antioxidant and anti-inflammatory food warding off disease and contains abundant amounts of vitamins K, A and C all important for immunity, skin, vision and bodily functions.  For all you non-dairy drinkers out there, per calorie kale contains more calcium than milk!

I found this recipe in the April, 2013 edition of Women’s Health Magazine and as usual I modified using the ingredients I had in the house.  I like keeping kale recipes on hand because in a few weeks our garden will be overflowing with kale and I will run out of different ways to prepare it!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

Kale Skillet with Egg, Onion, and Tomato

1 1/4 cup quartered cherry tomatoes

1/2 Tablespoon balsamic vinegar

2 large bunches of kale

1 1/2 yellow onion, chopped

4 cloves garlic, minced

5 large eggs

a few large glugs of olive oil

salt & pepper to taste

kale skillet with egg, onion and tomato ~vegetarian, gluten free~

Directions

-In a small bowl, toss cherry tomatoes with balsamic vinegar and set aside.

-Remove kale from stems and chop leaves, place in a large bowl of cool water, and swirl to rinse.  Transfer to a colander allowing a bit of water to remain on leaves.

-In a large cast-iron skillet over medium heat, saute onion in olive oil until softened and browned.  Reduce heat to low and add garlic, saute for 3 minutes.

-Add kale leaves to skillet, turn heat to high and toss with tongs until leaves wilt.  Add salt & pepper to taste.

-Make five indents, or “nests” in kale.  Crack 1 egg into each nest.

-Cover skillet and reduce heat.  Cook until yolks are set, about 5 minutes.

-Add cherry tomatoes and vinegar to skillet, then enjoy!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

To round out the meal we had roasted fingerling potatoes.  First, in a bowl drizzle potatoes with olive oil and sprinkle with salt & pepper to taste.  If you want to get fancy, add freshly chopped parsley, rosemary or thyme.  Transfer onto a pan and roast in a 450 degree oven for 25 minutes or until soft on the inside and golden on the outside.

kale skillet with egg, onion and tomato ~vegetarian, gluten free~

This is such a quick, easy, affordable and hearty meal that is loaded with health benefits.  For a vegan version you can substitute eggs with cannellini beans…hope you like it too!

If you would like help planning your family’s meals visit me at www.beginwithinnutrition.com