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Sweet & Crunchy Kale Salad

One on our biggest challenges is trying to find healthy foods that are easy to make and tasty. I have always wanted to make a kale salad because I’ve read about it’s health benefits ranging from lowering cholesterol to fighting against some types of cancers. But, I was afraid of this veggie because I didn’t know how to work with it.  Then I found a wonderful recipe on Pinterest @jolynneshane.  It has yummy cranberries, almonds and carrots and is dressed with a sweet/tangy honey balsamic vinaigrette.

I’m no magician in the kitchen, so I was pleasantly surprised when this came together quickly and easily and made enough for me to take into the office for a birthday celebration!

Salad Ingredients:

  • 6 cups of chopped kale (I purchased 6 large leaves and pulled the curly ribbons from the stalk)
  • 1 1/2 tbsp of Olive Oil
  • 3/4 cup of dried cranberries (I used Ocean Spray Craisins)
  • 3/4 cup of slivered or sliced almonds
  • 1 cup of shredded carrot
  • Sprinkle of salt and pepper

Balsamic Lemon Vinaigrette Dressing:

  • 1/2 cup of Balsamic Vinegar
  • 1/4 cup of Olive Oil
  • 3 tbsp of Honey
  • 1 tbsp of Lemon Juice
  • 1/4 tsp Salt
  • 1/4 tsp Pepper

Instructions:

  1. Wash and dry your the kale.
  2. Pull the green curly leaves away from the stem.  Throw the stems away, they are too tough to eat.  Chop the leaves/ribbons into bite sized pieces. Drizzle with 1 1/2 tbsp of olive oil and “massage” the kale for about 2 minutes. Sprinkle with salt and pepper.  Set aside for the moment.
  3. In a jar or contain with a lid, add the vinegar, oil, lemon, honey, salt and pepper.  Shake well until fully blended.
  4. Add the cranberries, almonds and carrots to the kale and drizzle the vinaigrette over.  Toss and enjoy!

Note:  I actually enjoyed this better after it sat in the fridge for a bit.  It gave the flavors time to mingle.

Nutrition(per 1 cup serving): Calories 247; Total Fat 14g; Saturated Fat 2g; Monounsaturated Fat 10g; Cholesterol 0g; Sodium 100g; Total Carbohydrate 29; Dietary Fiber 5g; Sugar 19g; Protein 5g (source of nutrition from http://www.myfitnesspal.com)

Original recipe found at @jolynneshane

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