A nutrient-packed salad with balanced textures and flavors that transforms the kale leaves from being tough and bitter to be more tender yet pleasantly crisp! The beauty of a kale salad is that the leaves do not wilt like normal romaine lettuce or other greens, so this will keep in the fridge for several days. Feel free to make a large batch and pack it for lunch!
Kale: high in fiber, low in calories, and zero fat; high in iron and vitamin K; packed with antioxidants (carotenoids, flavonoids); anti-inflammatory with omega-3 fatty acids; high in Vitamins A & C and calcium
Mango: high in fiber; soothes the stomach and aids in digestion; rich in antioxidants; contain vitamin A, (promotes healthy vision) vitamin E, and selenium (helps guard against heart disease, colon and cervical cancer); rich in vitamin C (boosts immune system); high iron content
1 bunch kale
1/4 cup extra virgin olive oil (you may choose to not use all of it), plus more for drizzling
freshly ground black pepper
2 teaspoons honey
1 mango, diced
2 Tablespoons of toasted almonds, pumpkin seeds, or pine nuts
prep time: 20 min
adapted from Aarti Sequeira, the Food Network
Preheat the oven to 350F. Toast the almonds, pumpkin seeds, or pine nuts for 6-7 minutes, being careful to not burn them.
1. Wash the kale thoroughly, drain well, and pat dry with paper towels.
2. Remove and discard the stalks, and thinly slice the leaves.
3. In a large mixing bowl, mix the kale, the juice from half of a lemon, a drizzle of olive oil, and some salt. Using your hands, massage the kale for about 2-3 minutes, until the kale starts to soften and wilt slightly.
4. In a small bowl, whisk together the juice from the other half of the lemon, the honey, and lots of freshly ground black pepper until well mixed. Slowly drizzle in the 1/4 cup of olive oil, little by little, whisking well, until you reach the desired consistency.
5. Pour the dressing over the kale, add the mangoes and the toasted nuts, and toss well. Add more salt or black pepper if you wish.