Tag Archives: Green

Simple Kale Salads

bowl of kale

If you’ve never eaten kale, it’s a great way to get iron and calcium straight from whole, fresh foods…it’s got so much nutrition packed into those lush green leaves. Don’t take my word for it though – go here to read all about it.

The kale at the farmers market has been superb. Last week I made a salad with some fresh kale, a little olive oil and some fresh lemon juice. To my own I added some fresh greenhouse maters from the farmers market in Matthews, as well as some fresh avocado I bought at the store. (That’s tomaters for those who either aren’t from the south or are not familiar with the movie Cars.) I have to admit, these store – bought avocados are not nearly as fresh and yummy as the ones that my friends Jim and Pam at nutrimirror sent me straight from their own harvest, but they will do.

When using kale for a raw salad, you’ve got to make sure you get the right kind. I used dinosaur kale for this. It’s leaves are softer as opposed to the thicker, courser ones on the plants we generally cook with.

I had let the avocado get a little too ripe...

My husband won’t eat tomatoes, so to his I added a hardboiled egg and some red onion. The egg came from the farmers market too. Since I don’t eat eggs often I rarely buy them, and this was my first experience with farm fresh eggs. WOW! I was amazed at the difference fresh makes! They really did taste better than any egg I’ve ever had, and the yolk was an amazingly bright yellow that I have never seen in an egg before. Incredible.

kale with egg and red onion

I used the following ingredients for the kale salad:

  • 1 dash Black Pepper
  • 1 teaspoon Olive Oil, Salad or Cooking
  • 1.2 fluid ounce Lemon Juice
  • 5.6 ounce Kale, fresh
  • 0.1 teaspoon Cayenne Pepper

It helps if you rub the oil into the kale with your hands – helps to wilt the leaves and coat it evenly. Red pepper flakes would be good here too. Top it with just about anything for a balanced meal.

If you make this, please let me know what you add to it!

Without the toppings, the nutritional data is roughly:

Calories 43
Total Fat 1.9 g
Saturated Fat 0.3 g
Sodium 23 mg

chopped kale

Total Carbohydrate 6 g
Dietary Fiber 1 g
Protein 2 g
Vitamin A 408 µg (58%)
Vitamin C 69 mg (92%)
Calcium 73 mg (7%)
Iron 1 mg (5%)
**This is with the recipe divided into 3 small servings, but this would really be better as 2 servings. We went back and finished it up afterwards. 😉


Filed under Gluten Free, Uncategorized, Vegan, Vegetarian