Best Kale Salad Recipe - Cooking Classy (2024)

FAQs

How do you make Katie Lee kale salad? ›

Combine mayonnaise, yogurt, mustard, vinegar, honey, celery seeds, salt, and pepper in a bowl. Mix to blend. Put the kale, cabbage, carrots, and sunflower seeds in a large bowl and pour in the dressing. Toss to combine until everything is evenly coated, then serve or store in the fridge for 2 to 3 days.

Kale leaves can also be massaged with a little olive oil. Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale. For example, tossing in some dried fruit helps balance the bitter with some sweet.

We use a variety of techniques to make kale taste good. They involve balancing the bitterness with other flavors and modifying the tough and fibrous texture to make it easier to eat. Massaging Kale – massaging kale with a little oil and/or lemon juice for just a few minutes makes it more tender and easier to chew.

How to Massage Kale. Our go-to method: Add chopped kale to a large bowl and top with lemon juice and olive oil. Use clean hands to massage for about 3 minutes to soften the leaves and infuse the leaves with the oil and lemon. A pinch of salt added near the end of massaging adds even more flavor.

For lunch, she had what is now known as the Jennifer Aniston salad: bulgur wheat, cucumber, herbs, chickpeas, feta, red onion, and pistachios.

Drizzle with olive oil, lemon juice, or apple cider vinegar. Add a pinch of salt if desired. Massage the kale in between your hands by picking up the leaves and rubbing them. Do this for 2 to 3 minutes until the kale is noticeably softer.

Much like in onions and garlic, kale's bitterness is only formed when the vegetable is sliced, chopped, massaged, or chewed. When cells in a leaf of kale are intact, an enzyme called myrosinase and sulfur-containing compound glucosinolate are separated from one another.

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

Soak the kale in ice water before cooking

As a bonus, soaking the kale in ice water helps minimize the bitterness of the kale. This bitterness is the by-product of two enzymes, myrosinase, and glucosinolate, a sulfur-rich compound.

How do you cook kale so it is not tough? ›

Heat a large saute pan over medium heat. Add olive oil, once the oil is hot add the chopped kale, saute for 2 minutes. Season with salt, stir and cook until the leaves a tender and slightly wilted and toasted, 2 to 4 minutes. The longer the kale is in the pan the more toasted in flavor, and leaves will be more crispy.

Kale Salad Recipe Ingredients

Any type of kale will work here. I especially like to use curly kale, but feel free to swap in Tuscan kale (aka lacinato kale) if you prefer. Extra-virgin olive oil and fresh lemon juice – You'll massage them into the raw kale to help the leaves soften.

Blanching kale allows it to hold onto its color, as well as many of its nutrients. Kale that has been boiled too long appears wilted and gray. The nutrients leach into the water, which you can use to make a stock.

Kale is a leafy green vegetable that provides a wide range of nutrients. Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health.

Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes, and textures. It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.