Saturday, August 12, 2017

How to Eat Kale? Try These 15 Fast and Simple Kale Salad Recipes

 

Have you ventured into eating kale? The one of the best way to eat kale is kale salad because boiling and blanching greatly reduces the glucosinolate

The selected "simple kale salads recipes" are the best recipes available, great tasting, affordable and will take you an average of 15 minutes to prepare.

These 15 "simple kale salad recipe" was the most shared kale recipes on Facebook, Twitter, Pinterest, Google Plus and LinkedIn. If it is most shared then it must be good. And remember that…


its-on-the-internet-it-must-be-true


For beginners, please read the preparation tips and tricks first before going to the recipes. It will just take you 45 seconds to skim through the tips. A breeze! If you are too busy, save this page for future reference. 

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Very Useful Tips for Kale Salad Preparation

How to prepare raw Kale for salad recipes?

1) Use the three varieties of kale interchangeably, unless the recipe specifies one type. Chances are you will eventually choose your own favorite. Always select fresh looking bunches, avoiding those with droopy, slimy, or yellowing leaves.

2) Wash your greens well. Place them in a reliable salad spinner and spin them dry. Do not let your greens get soggy, or they will quickly go bad.

3) If you will be eating the kale raw, it should be finely shredded. Invariably those who claim to dislike raw kale are the same people who try to gnaw through a whole leaf. To shred kale, stack the leaves and roll them lengthwise into a tight cigar shape. Cut the leaves crosswise as thinly as possible.

4) All but the youngest kale has a harsh texture, and can be unappealing when eaten raw. To soften it, shred it and toss with olive oil and salt, and massage gently for a few minutes before adding to a salad.

5) Always choose the freshest ingredients, in particular the greens and other vegetables. Use them promptly, so they retain their original texture and flavor.

6) Quite confusing sometimes, organic kale bunches range in size from a stingy 6 ounces up to a generous 14 ounces, which makes it impossible to specify the amount you need for a recipe in bunches only. But do not be too frazzled by that. 

Pop a bunch on the scale in the produce section, and if it seems particularly light, grab a second one. In most recipes, an ounce or two plus or minus will not make much difference. 

7) The stems and ribs of kale account for about 30 percent of the weight of the bunch.


Related Post: How to Keep Cooked Broccoli Bright Green


8) The size will not make or break the dish, unless you are cutting the kale for a salad. To cut kale into ribbons, stack the leaves in a rough pile—easier with Tuscan flat leaves than unruly curly kale—and cut them crosswise.

9) Toss it with high-quality extra virgin olive oil. Adding fat to kale when you cook it or serve it helps the body absorb its nutrients.

10) Add the vinaigrette or salad dressing just before serving the salad; otherwise, the vegetables, especially the greens, will begin to wilt. Vinaigrette should always be prepared at the last minute before serving, and one must not hesitate to use one's clean hands for tossing the salad.

11) For a perfect mixed salad, a salade mélangée, compose it with a variety of textures, colors, and flavors. Blend it all harmoniously.

12) When preparing the greens for a salad, tear them by hand rather than cutting them with a knife, which often causes wilting.

13) Maximize the benefits by buying organic produce. Some people say that organic kale holds twice as many nutrients as nonorganic kale.

14) Choose good quality ingredients as possible to prepare the vinaigrette or salad dressing: extra virgin olive oil, good-quality vinegar—balsamic, wine, sherry, or another vinegar to your liking—fresh spices and herbs, and, whenever possible, sea salt, freshly ground pepper, and French mustard.

15) Raw kale contains more vitamin C and B vitamins than cooked kale, but cooking it boosts levels of other nutrients, including iron, so enjoy it both raw and cooked.



What Does Kale Taste Like in a Salad?

Kale leaves have a unique earthy taste, a minerally tang, and a hearty chew. The flavor can be bold, yet it retains a detectable sweetness. The green is not peppery or pungent like some of its brassica cousins like broccoli, though older leaves or those from plants grown in warmer weather often take on a hint of bitterness. 



How to Store Kale in Fridge?

Fresh Kale Preparation

Remove any rubber bands or twist ties from the kale and pop the leaves into a loosely sealed plastic bag. Tuck a paper towel in the bag to absorb any extra moisture and refrigerate the kale for no more than 3 or 4 days

When ready to use, wash the greens, and using a V cut, remove the tough center ribs and thick, tough stems. Leave the tender, edible stems of small young greens intact. Dry the greens well, especially if they are destined for the salad bowl.

DO YOU KNOW? What are the Effects of Freezing and Frozen Storage on Food Quality?



What is Kale Good for Nutritionally?

Low in calories at only about 35 per cup and high in fiber, beta-carotene, vitamins K, C, A, B vitamin and folate. Kale supports your eyesight, bones, and circulation, making it a key superfood at any stage of life. Kale is also a rich source of antioxidant.

It is also high in cancer-preventing glucosinolates.

Kale is a good source of calcium, especially important for people who follow a dairy-free diet.

Kale is rich in a phytochemical called lutein. Lutein can help reduce the risk of age-related macular degeneration, which is the most common cause of loss of vision in older people.



Where to Buy Cheap and Fresh CERTIFIED Organic Kale Online Fast and Secure?

When it comes to food, we are impulse shoppers. Just a quick stop for fresh produce, we go into the store for some bananas and walk out with a giant salad, 2 bottles of organic wine and some fancy gourmet crackers we do not always need.

Alternatively, you can shop online! All your pantry items at a discount, delivered right to your door for free. 

No more impulse purchases! And if that is not enough, buying most of your pantry items online makes weekly shopping trips a breeze. 

You can buy fresh products at AMAZON.COM FRESH fast and certified high quality. You can also choose the most convenient delivery time for you. Click this link--- Amazon.com Fresh if you want to take a peek.

Another great way to avoid this superfluous shopping is by using a service like Thrive Market—imagine an online version of Costco meets Whole Foods

Purchase using this link to GET a discount NOW and Free delivery… Try Thrive Market.



15 Most Shared Simple Raw Kale Salad Recipes

1) Winter Kale and Quinoa Salad


winter-kale-and-quinoa-salad
Photo Credit: eatyourselfskinny.com
Get the Kale Salad Recipe here: Winter Kale and Quinoa Salad

Related Post: Try this best tasting kale chips, get the recipe, click here, How to Prepare Kale Chips Easily? Best Kale Chips Recipes


2) Winter Kale Super Salad


winter-kale-super-salad
Photo Credit: adashofsanity.com
Get the Kale Salad Recipe here: Winter Kale Super Salad

3) Autumn Kale Apple and Quinoa Salad


autumn-kale-apple-quinoa-salad
Photo Credit: cookingclassy.com
Get the Kale Salad Recipe here: Autumn Kale Apple and Quinoa Salad

4) Cranberry Kale Salad


cranberry-kale-salad
Photo Credit: medicalmedium.com/blog/
Get the Kale Salad Recipe here: Cranberry Kale Salad

5) Garlicky Orange Kale Salad with Toasted Almonds and Grated Carrots


garlicky-orange-kale-salad-toasted-almonds-grated-carrots
Photo Credit: shewearsmanyhats.com
Get the Kale Salad Recipe here: Garlicky Orange Kale Salad with Toasted Almonds and Grated Carrots

6) Purple Kale, Aubergine and Blackberry Salad


purple-kale-aubergine-blackberry-salad
Photo Credit: greenkitchenstories.com
Get the Kale Salad Recipe here: Purple Kale, Aubergine & Blackberry Salad

7) Mandarin Orange Cranberry Kale Salad with Candied Pecans


mandarin-orange-cranberry-kale-salad-with-candied-pecans
Photo Credit: joyfulhealthyeats.com
Get the Kale Salad Recipe here: Mandarin Orange Cranberry Kale Salad with Candied Pecans

8) Greek Kale Salad with Creamy Tahini Dressing


greek-kale-salad-with-creamy-tahini-dressing
Photo Credit: cookieandkate.com
Get the Kale Salad Recipe here: Greek Kale Salad with Creamy Tahini Dressing

9) Chopped Mexican Kale Salad


chopped-mexican-kale-salad
Photo Credit: foodiecrush.com
Get the Kale Salad Recipe here: Chopped Mexican Kale Salad

10) Kale and Wild Rice Salad


kale-and-wild-rice-salad
Photo Credit: twopeasandtheirpod.com
Get the Kale Salad Recipe here: Kale and Wild Rice Salad

11) Greek Kale Salad with Avocado


greek-kale-salad-avocado
Photo Credit: therealfoodrds.com
Get the Kale Salad Recipe here: Greek Kale Salad with Avocado

12) Emerald Kale Salad


emerald-kale-salad
Photo Credit: feastingathome.com
Get the Kale Salad Recipe here: Emerald Kale Salad

13) Lemony Fennel, Radish, and Kale Salad


lemony-fennel-radish-kale-salad
Photo Credit: brooklynsupper.com
Get the Kale Salad Recipe here: Lemony Fennel, Radish, and Kale Salad

14) Kale Orange Salad


kale-orange-salad
Photo Credit: cookingclassy.com
Get the Kale Salad Recipe here: Kale Orange Salad

15) California Girl Chopped Kale Salad


california-girl-chopped-kale-salad

Photo Credit: theglowingfridge.com
Get the Kale Salad Recipe here: California Girl Chopped Kale Salad



References:


Brother Victor-Antoine d'Avila-Latourrette. 2004. Twelve Months of Monastery Salads: 200 Divine Recipes for All Seasons, First Edition. Harvard Common Press. ISBN-13: 978-1558322776

Caroline Bretherton and Fiona Hunter. 2017. Super Clean Super Foods. DK Publishing. ISBN-13: 978-1465456298

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Nugrahedi PY1, Verkerk R, Widianarko B, Dekker M. 2015. A mechanistic perspective on process-induced changes in glucosinolate content in Brassica vegetables: a review. Crit Rev Food Sci Nutr. 2015;55(6):823-38. doi: 10.1080/10408398.2012.688076. PMID: 24915330. https://www.ncbi.nlm.nih.gov/pubmed/24915330#

This blog post used images, which constitutes a ‘fair use’ of any such copyrighted material as provided for in section 107 of the US Copyright Law.

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