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Healthy You

Fresh Recipe: Kale Salad with Homemade Honey Dressing

Friday, August 29, 2014 8:59 AM

Kale is all the rage. It's in grocery stores and on restaurant menus, but if it also happens to be in backyard garden, we’ve got the recipe for you. Packed with vitamins A, C and K, as well as plenty of antioxidants, there aren’t many leafy greens quite as healthy as kale.

Katrina Herrejon, Registered Dietitian, Certified Diabetes Educator, shares a recipe for kale salad that is sure to have the entire family asking for more:

Recipe makes 5 servings

Ingredients:

For dressing:

  • 1/4 cup hazelnut oil*
  • 1/4 cup honey 
  • 1/4 cup apple cider vinegar
  • 1 clove of garlic, finely minced
  • Salt and pepper to taste 

For salad:

  • 2 bunches of kale (should yield 5-6 cups chopped kale)
  • 1 large head of broccoli (should yield 2 cups of chopped broccoli florets)
  • 1 1/2 cup fresh strawberries, sliced
  • 2 medium golden beets, cooked and sliced 
  • 1/2 cup of toasted hazelnuts

Instructions:

  1. Whisk all dressing ingredients together in a small bowl and set aside.
  2. Remove the inner rib from the kale and finely chop the leaves.
  3. Remove the stem from the broccoli and finely chop the florets.  
  4. Remove the stems from the strawberries and thinly slice.
  5. Cook the beets until tender, peel the skin, and remove the stems. Slice each beet into 8 segments.  
  6. Combine the kale, broccoli, strawberries, beets and hazelnuts in a large bowl. 
  7. Add the dressing and toss to coat.

Nutrition Information (per serving):
Calories: 292
Fat: 16g  
Carb: 31g
Fiber: 4g
Protein: 6g

*Canola or olive oil can be substituted if hazelnut oil is not available.