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superfoods chopped salad

Kale salad is very good with a dressing that is a little creamy given the tough leaves.  I like to remove the “rib” or large vein of the kale and then chop into more bite-size pieces.  Fighting a large piece of kale with dressing is messy so in salads it is nice to make it easy to eat.   

In the winter, adding cranberries, walnuts and roasted butternut squash is a nice alternative to this summer version.  Kale is one of the few lettuces that is grown year round.  It can stand up to the heat of summer and the cold of winter.  

In the photo the salad has a mixture of greens because I could not find fresh Kale at the time.

superfoods chopped salad

Kale salad is very good with a dressing that is a little creamy given the tough leaves.  I like to remove the “rib” or large vein of the kale and then chop into more bite-size pieces.  Fighting a large piece of kale with dressing is messy so in salads it is nice to make it easy to eat.   

In the winter, adding cranberries, walnuts and roasted butternut squash is a nice alternative to this summer version.  Kale is one of the few lettuces that is grown year round.  It can stand up to the heat of summer and the cold of winter.  

In the photo the salad has a mixture of greens because I could not find fresh Kale at the time.

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Ingredients

Recipe serves: 4
8 cups Lacinato kale, veins removed, cleaned and cut into bite size pieces (or any other type of lettuces)
1 cup broccoli, cooked or raw and roughly chopped
1 cup red cabbage, clean, finely sliced in thin strips, or grated
1 cup carrots, grated
½ cup sunflower seeds, toasted or plain pumpkin seeds
optional: ½ cup chopped yellow peppers, ½ cup quinoa
dressing
½ cup low-fat plain yoghurt or 1/4 yoghurt and 1/4 cup creme fraiche
¼ cup mayonnaise
2 tablespoons lemon juice
2 tablespoons grated Parmesan cheese
1 tablespoon fresh parsley, finely chopped
1 tablespoon fresh chives, finely chopped
2 teaspoons soy sauce or reduced-sodium tamari
1 medium garlic clove, finely chopped/minced
salground pepper, to taste...and maybe a little salt to your liking
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superfoods chopped salad
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  • time
    20 minutes
  • serves
    4
  • skill level
    Easy

Ingredients

  • 8 cups Lacinato kale, veins removed, cleaned and cut into bite size pieces (or any other type of lettuces)
  • 1 cup broccoli, cooked or raw and roughly chopped
  • 1 cup red cabbage, clean, finely sliced in thin strips, or grated
  • 1 cup carrots, grated
  • ½ cup sunflower seeds, toasted or plain pumpkin seeds
  • optional: ½ cup chopped yellow peppers, ½ cup quinoa
  • dressing
  • ½ cup low-fat plain yoghurt or 1/4 yoghurt and 1/4 cup creme fraiche
  • ¼ cup mayonnaise
  • 2 tablespoons lemon juice
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon fresh parsley, finely chopped
  • 1 tablespoon fresh chives, finely chopped
  • 2 teaspoons soy sauce or reduced-sodium tamari
  • 1 medium garlic clove, finely chopped/minced
  • salground pepper, to taste...and maybe a little salt to your liking

Directions

1
Done

Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large salad bowl. (And the pepper and quinoa).
2
Done

Whisk yoghurt, mayonnaise, lemon juice, Parmesan, parsley, chives, soy sauce (or tamari), and garlic in a small bowl.

3
Done

Add 1/2 cup of the dressing and toss to coat, taste, season with salt and pepper, and add more dressing as desired.

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