Holistic Recipe of the Week: Kale Walnut Salad

Here’s a recipe I originally did for the Food Network. It is super-yummy and loaded with nutrients. As I stated in my post earlier this week, kale is one of the most nutritionally-dense vegetables you can eat. And although this isn’t a raw recipe, this quick cooking method preserves most of the vitamins and minerals and some of the enzymes.

This recipe is sure to make a kale lover out of the most picky of eaters. Kale’s bitter taste can be off-putting to some, so here we add a little mineral rich maple syrup. The sweet and bitter combination is so tasty.

Recipe for Kale and Walnut Salad.

Kale and Walnut Salad

2 bunches of kale, stems removed, torn into bite sized pieces and washed
1 tbsp Dijon mustard
1 cup organic olive oil
2 tbsp organic maple syrup
a splash of apple cider vinegar (or your favorite vinegar)
2 cups walnuts
a healthy pinch or two of unrefined sea salt

Place walnuts on a baking sheet and toast in the oven or a toaster oven on 325°F for 7 minutes or until golden on the inside. Allow to cool. Chop toasted nuts into small pieces. Set aside.

Heat a pan with a lid on the stove on medium-high heat. While kale is still wet from being washed place in a hot pan and cover. The water still on the leaves will steam the kale. Turn the kale with tongs a couple of times while it cooks. After a minute or two, remove kale to a bowl of cold water (use ice if you have it) to immediately halt the cooking process. Stir and let sit for 1 minute.

Squeeze kale lightly in your hands to remove the excess water or use a salad spinner to dry the leaves. Loosen leaves and place in a large bowl.

In a smaller bowl, combine mustard, maple syrup, vinegar and sea salt. While whisking mixture vigorously, add the organic olive oil slowly in a thin stream. The dressing should emulsify (thicken up) as you pour. Set aside.

Sprinkle walnuts over kale. Pour on dressing and toss well.