Wicked Good Kale Salad

Recipes

Wicked Good Kale Salad
Serving Size:4|Prep Time:15minutes|Cook Time:15minutes
Wicked Good Kale Salad

Ingredients

  • 1 bunch kale stemmed and leaves sliced into thin ribbons, about 4 cups
  • 2 tablespoons sunflower oil
  • 1 1/2 cups wild rice cooked and drained
  • 1/2 cup diced sweet peppers any color
  • juice of 1 lemon
  • 2 tablespoons green onions thinly sliced
  • 1/2 teaspoon coarse salt
  • 2 avocados diced
  • 1/4 cup grapes halved and seedless or seeds removed
  • 1/4 cup sunflower seeds toasted

Directions

Print Recipe
  1. Place the kale in a bowl and with clean or gloved hands, massage the oil into the kale. Add all but a few grapes and seeds to top and serve the salad. Fold the ingredients and top with the reserved grapes and seeds.
  2. Massaging kale for a few minutes after it has been cut, softens leaves and helps incorporate the flavorings.

Chef's Narrative

Although brassicas like broccoli and rabes tossed with sweet dried fruit and nuts is culinary standard, this play on the sweet and bitter, is leveled with avocado. Add a splash of vinegar if you like a bright salad. This recipe adapted from the Wicked Healthy Cookbook plays forward a new tradition.

Recipe Substitutions

Beet tops, turnip greens and young mustard leaves are suitable substitutions.
Nutrition Facts:
Total Calories Per Serving: 230, Total Fat: 17g, Saturated: 2g, Sodium: 170mg, Potassium: 461mg, Carbohydrate: 18g, Dietary Fiber: 6g, Protein: 5
Allergens:
N/A

Directions

Print Recipe
  1. Place the kale in a bowl and with clean or gloved hands, massage the oil into the kale. Add all but a few grapes and seeds to top and serve the salad. Fold the ingredients and top with the reserved grapes and seeds.
  2. Massaging kale for a few minutes after it has been cut, softens leaves and helps incorporate the flavorings.

Chef's Narrative

Although brassicas like broccoli and rabes tossed with sweet dried fruit and nuts is culinary standard, this play on the sweet and bitter, is leveled with avocado. Add a splash of vinegar if you like a bright salad. This recipe adapted from the Wicked Healthy Cookbook plays forward a new tradition.

Recipe Substitutions

Beet tops, turnip greens and young mustard leaves are suitable substitutions.
Nutrition Facts:
Total Calories Per Serving: 230, Total Fat: 17g, Saturated: 2g, Sodium: 170mg, Potassium: 461mg, Carbohydrate: 18g, Dietary Fiber: 6g, Protein: 5
Allergens:
N/A

Ingredients

  • 1 bunch kale stemmed and leaves sliced into thin ribbons, about 4 cups
  • 2 tablespoons sunflower oil
  • 1 1/2 cups wild rice cooked and drained
  • 1/2 cup diced sweet peppers any color
  • juice of 1 lemon
  • 2 tablespoons green onions thinly sliced
  • 1/2 teaspoon coarse salt
  • 2 avocados diced
  • 1/4 cup grapes halved and seedless or seeds removed
  • 1/4 cup sunflower seeds toasted