Green kale became a staple in our home a few years ago around summertime. We started to purchase it from the local Farmers Market and fell in love with the fresh texture. Aside from adding it to salads, the first recipe we made with kale was for kale chips. I think kale chips are one of the first recipes a lot of families make with this leafy vegetable. If you search Google or Pinterest you can find dozens of kale chip recipes seasoned in a variety of ways. A chip with virtually no calories, high in calcium, vitamin k, folate, and fiber. Sounds great to me!
Towards the winter months I noticed the kale we were purchasing (not from the Farmers market) tasted bitter and had a firmer almost “prickly” texture. I wouldn’t even force my kids to eat it. So I gave up on kale for awhile and focused on spinach and other dark leafy greens.
Last summer I was introduced to lacinato kale, a darker more fibrous kale. I fell in love. Also known as dinosaur kale or tuscan kale, lacinato kale is used often in Italian dishes, such as Tuscan Kale Soup. In my opinion this kale tastes far superior than the green and purple versions.
Keep in mind we all have our own unique set of tastebuds so what I like, you may not. However before giving up on kale, try a few different types in a few different recipes to see if you find one you like. Kale really is one of the healthiest foods you can consume. In addition to the benefits I mentioned above, kale has glucosinolates which provide cancer protection and anti-oxidants including carotenoids and flavonoids which help to reduce oxidative stress on the body from toxins and stress.
A few nights ago I had a bunch of lacinato kale in my refrigerator ready to be used up so I threw it together with a few other ingredients in my fridge. After letting it set overnight it was ready to be enjoyed for dinner! The whole family approved, even my 5 year old daughter who has now decided to be picky. I am sharing this recipe with you all in hopes to renew your taste for kale.
The Importance of Massage
No not a back massage. Kale massage.
The one thing I want to mention for this recipe is how important it is to massage the kale. I know, strange. However massaging the kale helps to break down the rough texture. Kale is a firmer green than other leafy vegetables. This makes it a little more complicated to digest. Massaging the leaves helps to soften them leaving less work for your GI tract. Additionally the kale will taste better. Trust me. Give it a go!
Putting It All Together
Start with one bunch of lacinato kale. When picking out produce be sure to choose kale that is dark green with healthy leaves. Rinse the kale in cold water and pat dry with a paper towel. Chop the stems off the kale and discard the stems in the trash or compost bin.
Tear all of the kale leaves in pieces about an inch in length. Place in a mixing bowl. Next we will add in olive or coconut oil. I used olive oil in this recipe, about 2 Tablespoons or so.
Now the fun part! Massage the leaves for about 2 minutes. I actually have my kids help me with this step. It cracks me up when I say, “Hey kids. You wanna massage some kale?” Yet they do it! Incorporating kids in this steps helps them to appreciate the effort it takes to cook. I think this is part of the reason they are open to eating leafy greens like this. I suppose the sweet cherries and bacon help a little too.
After the leaves soften and the kale is thoroughly coated in the oil you can go ahead and add the rest of the ingredients. This particular combination of ingredients was delicious. I added about 3/4 cup of cherries, pitted and cut in quarters. Next I added 2 slices of cooked bacon, chopped. You could add more or less based on your taste preferences. I had 2 slices leftover from the previous day so I added them in, and it was just the right amount. It gave the salad just enough flavor without taking over the other flavors.
Lastly I added about 1/4 teaspoon of sea salt, 1/4 teaspoon of black pepper, 1 squirt of lemon juice, and 4 Tablespoons of fresh and crumbled feta cheese.
A Few Notes
I prepped this salad the night before and left it in the refrigerator to sit overnight. You could serve this right away, but I think the added time in the fridge brought out the mixture of flavors well and the temperature was perfect.
I hope you enjoy this salad as much as we did. Feel free to increase or reduce ingredients based on your preference. You never know this may be the recipe to peak your interest in this nutrient dense, whole, clean, super food.
| Prep Time | 15 minutes |
| Servings |
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- 1 bunch lacinato kale torn into approx. 1" pieces
- 2 Tbsp olive oil
- 3/4 cup cherries pitted and quartered
- 2 slices cooked bacon chopped
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1 squirt lemon juice
- 4 Tbsp feta cheese crumbled
Ingredients
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- Rinse the kale in cold water and pat dry with a paper towel. Chop the stems off the kale and discard the stems in the trash or compost bin.
- Tear all of the kale leaves in pieces about an inch in length. Place in a mixing bowl.
- Add the olive oil and massage kale leaves for 2 minutes.
- Add the remainder of the ingredients. Toss well. Serve immediately, or store in the refrigerator overnight for a more flavorful salad.