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Kale, Cherry and Walnut Salad

Kale, Cherry and Walnut Salad


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Fee, fi, fo, fum... this kale salad is SO MUCH YUM.MORE+LESS-

Updated November 10, 2014

8

cups washed, de-stemmed and chopped fresh kale

1/2

medium red onion, sliced

2

ounces goat cheese, crumbled

1/4

cup fresh lemon juice

1

tablespoon Dijon mustard

Hide Images

  • 1

    Place chopped kale in a large bowl. Top with sliced red onion, walnuts, cherries, goat cheese and salt and pepper to taste; toss lightly.

  • 2

    In a small bowl or mason jar, combine lemon juice, olive oil, Dijon mustard, honey, salt and pepper; whisk or shake (cover on) to thoroughly combine.

  • 3

    Pour dressing over salad and toss lightly to combine. Let salad sit 10 minutes before serving to absorb the flavors.

No nutrition information available for this recipe


Cherry Kale Salad with Farro, Avocado, Feta, and Cherry Balsamic Vinaigrette


One of my absolute favorite parts of summer is loading up on allll the beautiful produce. Especially CHERRIES. I cannot get enough of them! They are so amazing in salads (Exhibit A), blended into smoothies, on yogurt bowls, in desserts, on cheeseboards, you name it. I will fit cherries into the equation some way, somehow.

So today, I teamed up with Whole Foods, my favorite grocery store in the entire world, to bring you this super summery and hearty salad filled with tons of cherry essence!

It’s the PERFECT time to try cherry recipes like this with the fabulous sale Whole Foods is currently running on these gorgeous red cherries! It’s running from 7/26 to 8/1, and they’re on sale for $1.99/lb., (regularly $4.99/lb.), which is incredible. I’ll be stocking up majorly!

In this salad, we’ve got fresh cherries of course, and a cherry balsamic that I am IN LOVE with. I used the sour cherry jam that you can find in their gourmet cheese section. It’s amazing with cheese but also amazing in this dressing. It adds the most perfect sweetness to the balsamic and adds that extra cherry flavor I love. It’s especially good with the salty feta and toasted walnuts.

Whole Foods has so many cool ingredients that I have such a hard time finding anywhere else. The quality and freshness of their ingredients and produce is incredible. I also love their 365 brand products because the value is AMAZING. I shop there every single week, and I look forward to the incredible quality of products and deals I get every time.

Another thing I love about this salad is that it’s so hearty, but light at the same time. If that makes any sense at all. The kale stands up so well to the dressing, and the farro makes this more of a substantial meal. Even though it’s vegetarian, it’s super filling because of the farro and all of the healthy fats! Avocado, walnuts, and olive oil – I’m looking at you.

I’ve even eaten this a couple days after I made it, and it kept really well in the fridge. I’d say fresh is the best, but it certainly keeps well as leftovers for a day or two.

Can summer please never end? I just want to eat this 24/7. The day I can’t get all the cherries and berries I want will be a sad, sad day.

I used to make loaded vegetarian salads like these all the time, but I got away from it for a little bit. This summer has been SO busy! I’m going to be sure to make it a point to make this salad a bunch of times before the season is over.

There’s so much texture in this salad. If you’ve been reading for awhile, you know it’s crucial for me to have in my meals! Not just texture, but different types of texture. We’ve got chewy farro, crunchy walnuts, creamy avocado and feta, hearty kale, and sweet juicy cherries. It’s SO perfect!

Now go stock up on some beautiful cherries and make this loaded salad before summer is over!


The Spruce / Allyson Kramer

Do you prefer sweet over savory? If so, then this recipe is for you. Raw kale is a versatile green that makes a wonderful base for this delicious, wholesome, sweet fruit salad. You can try this kale salad recipe with so many different fruits, but we recommend including banana for its silky texture and satisfying mouthfeel. Toss in apples, grapes, strawberries, blueberries, mango, or kiwi—and don't forget the cherry on top. Tying it all together is an unexpected dressing of dried shredded coconut and lime juice that you'll want to steal for salads to come.


  • 2 Ounces cup California walnuts
  • 3 Tablespoons white wine vinegar
  • 11/2 Tablespoons maple syrup, pure
  • 1 Tablespoon pancetta drippings* or extra-virgin olive oil
  • 1 Teaspoon Dijon mustard
  • 1 Tablespoon olive oil
  • 4 Ounces pancetta, finely diced (optional)** (or bacon if pancetta is not available)
  • 12 Ounces kale, stems discarded, leaves finely shredded (about 6 cups)
  • 4 heads endive, thinly sliced, ends trimmed, discarded (about 3 cups)
  • 2 apples (such as Gala or Fuji), sweet, quartered, cored, thinly sliced
  • 2 Tablespoons lemon juice, freshly squeezed
  • 1/4 Cup currants
  • 1/2 Cup California walnuts, toasted, roughly chopped

Combine all ingredients in a small food processor or blender with 2 tablespoons of water, a pinch of salt, and freshly ground black pepper. Blend until smooth and add an additional 1 to 2 tablespoons water to thin out the dressing as desired. Dip some kale into the dressing then taste and adjust flavoring, adding more salt, pepper, or syrup as desired.

Optional Step: Heat oil in a large frying pan over medium-high heat and add the pancetta. Cook stirring frequently, until the pancetta is browned and crisp, about 5 minutes. Using a slotted spoon, remove pancetta to a paper-towel lined plate and set aside to drain.

Remove all but 1 1/2 tablespoons drippings from the pan and reserve for another use (like the dressing above). Add the lemon juice to the drippings in the pan (off heat), scrape the bottom of the pan to collect any browned bits then pour into a large nonreactive bowl. Add the apples, kale, endive and dressing and toss to coat. Mound the salad on serving plates, garnish with the currants, pancetta, walnuts, and serve.

Note: When crisping the pancetta, reserve 1 tablespoon for the dressing if you want a smokier dressing flavor otherwise, use olive oil. To make dicing the pancetta easier, place the pancetta in the freezer until thoroughly chilled, about 10 to 15 minutes and then use a serrated knife to cut it.


The list for the health benefits of kale is growing including it&rsquos fight against several cancers, especially the very deadly colon cancer.

I am not a doctor, nor am I a nutritionist, but I have common sense and food plays a major role here in the prevention of cancer due to organosulfur compounds known as glucosinolates. This is just as much over my head as maybe it is to you, but it&rsquos important to me to control what I can with what I choose to eat.

I have lost two best friends to colon cancer (both members of my wedding party) and the husband of a good friend is back in surgery today. If you&rsquore a praying person, his name is Jeff.

This is serious business, but my wish is to make healthy eating a joy.

I like kale for a few other reasons.

It&rsquos one of the better make ahead salads. In fact, you can put your dressing on in the morning and take it to work for lunch. This salad is best made ahead, because the vinaigrette helps to break down the fibers in the kale.

It&rsquos great for weight loss without starvation. Your body knows kale is nutrient dense and high in fiber, thus, even on a lower calorie regimen, you are getting your nutrition.

This salad is particularly good for your brain and your focus, as blueberries and walnuts are particularly good power foods.

I promise you that this is a good salad, good enough for every day, for specials days and that it will disappear.

It can be fortified with extra protein by adding red quinoa as I did here, or salmon as I did here or here.

There are two main types of kale. I prefer the lacinato kale, also known as Tuscan kale or dinosaur kale, but I will eat the curly kale when I pick it myself at my friend&rsquos farm.


Brain Food Recipes

I absolutely love love LOVE tacos. And a solid taco salad is one of my favourite summertime dishes I enjoy when going out to eat.

This 100% plant-based take on a taco salad is a major win for me, as I am proudly “trending on plant-based” these days (this means that while I still love me some good-quality dairy and meat, I am eating it pretty sparingly while being more mindful of choosing plant-based foods most of the time).

The NeuroTrition Rx recommends that we move to a more plant-based, raw way of eating over the Summer months, and this easy-to-make taco salad, which uses walnut meat, is such a great example of this! Walnuts are an ultimate brain food (have you noticed they look like a brain?!) and they are such a smart swap for ground beef (hello omega healthy fats and goodbye meat-based saturated fat). For fun, we used kale in our version to score some serious superfood points, but you can use romaine, butter leaf or any lettuce you like.

Salad Ingredients

  • 6-8 cups chopped kale (woody stems removed), massaged*
  • 2 diced, ripe avocados
  • 2 sliced green onions
  • 1/2 cup fresh cilantro, chopped**
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup diced red onion
  • 1 cup cherry tomatoes

Walnut “Meat” Ingredients***

  • 2 cups raw walnuts
  • 1/3 cup cherry tomatoes
  • 4 Tbsp water
  • 1 Tbsp cumin
  • 1 Tbsp paprika
  • 1 tsp red pepper flakes
  • 1/2 tsp chili powder
  • 1 jalapeno, seeds removed
  • 4 garlic cloves
  • Pinch of sea salt

Dressing Ingredients****

  • 1/2 ripe avocado
  • 1 large lime (approximately 4 Tbsp)
  • 1/2 tsp cumin
  • 2 Tbsp extra virgin olive oil or avocado oil
  • 2 Tbsp cilantro
  • 1 garlic clove
  • 1 Tbsp hot sauce (optional)
  • Pinch of sea salt
  1. Place walnuts in food processor or high-power blender, pulse into meal, larger chunks is okay. Transfer walnuts to medium bowl and set aside.
  2. Place remaining walnut meat ingredients into food processor. Blend until a smooth paste forms, about 1 minute.
  3. At this point taste and adjust your seasoning to preference.
  4. Add mixture to walnuts, stir to combine and set aside.
  5. Place all dressing ingredients into food processor or high-power blender, blend until smooth. Taste and adjust seasonings as needed.
  6. Plate the kale with walnut meat, avocado, green onions, cilantro, pumpkin seeds, red onion and cherry tomatoes. Dressing can be served on the side or tossed prior to serving.

* Massaging the kale helps to break down the cell structure, giving it a softer texture and a more mild flavour. By massaging the kale it makes it easier for your body to digest, absorb and assimilate all the good stuff in there that makes it a superfood! To give your kale the royal treatment, use your hands to massage for 2-3 minutes. Or, you can add a good oil like extra virgin olive and get silky hands while you massage your kale.

** For those 50% of people who say cilantro tastes like soap, a great substitute is parsley.

*** This walnut meat can also be used in other dishes where ground beef is required. For example, this can be used instead of meatballs by simply forming the walnut meat into balls and placing on top of a dish. The walnut meat can be stored in the fridge for up to 7 days. Freezing is not recommended.

**** This dressing can be stored in the fridge for 3-5 days, but it is best when used fresh.


Whole Foods’ Sweet Kale Salad

Make the salad dressing

1) In a mixing bowl, add 3 Tbsp of extra virgin olive oil

2) Add 2 tsp of vinegar. I used pomegranate vinegar

3) Add 2 tsp of honey. For vegan version, use agave

4) Add 1 tsp of orange juice

5) Add 1/2 tsp of sea salt and freshly ground black pepper

6) Mix well. For best results, let it sit aside for 30 min. It is not required, but, it does make the salad taste better

Assemble the salad

1) Take 5 Oz of baby kale. It is usually one entire container of baby kale

2) Add 1/2 cup of Apple Chips. You can make your own using my recipe, or, purchase it from the store

3) Add 1/4 cup of red onions and 1/4 cup of carrots (both cut julienne style)

4) Add about 2 Tbsp of dried cranberries

5) Add 3 Tbsp of sunflower seeds and sliced almonds

6) Add 1/4 cup of chopped walnuts

7) Add 3 Tbsp of crumbled feta. If you want to keep this vegan, try my vegan feta recipe.


Celebrate the Season Kale, Apple and Walnut (or Pumpkin Seed)

I want to share with you a dish that has become all the rage over the past couple of years – kale salad. I remember back in the 1980s when only a few people – mostly those of us drawn to organic gardening and natural foods – were eating this hearty green. Kale was never on the menu growing up in my home, nor my husband's, nor of anyone I knew. Now you can find it at so many restaurants, from the high end to the cafe, and kale salad is one of the most common offerings.

I love kale salad all year round. It's refreshing. It's flavorful. It's green. Because I generally like to foods that are eat in season, my favorite Tuscan kale salad, filled with fresh summer cherry tomatoes becomes a treat in winter, and a heartier kale salad becomes more the force du jour.

This one is easy to prepare, and if you're vegan, you can sub out toasted walnuts for the parmesan. I sometimes add walnuts to this salad anyway — it gives it a little extra crunch and a toast flavor.


For this Apple Berry Walnut Salad, I also add fresh sliced vine tomatoes and cubed cheese. You may use roma, grape, cherry, heirloom or any other variety of tomato you prefer. You may leave small tomatoes such as grape and cherry tomatoes whole. I recommend slicing or cubing larger tomatoes.

Cheese is a wonderful element to add to salads as it provides an additional layer of flavor ad texture to the salad. I used cubed sharp white cheddar for this salad but you may substitute any variety of cheese you prefer. Some of my favorites are blue, gouda, parmesan, goat and mozzarella cheeses. Feel free to use cubed, shredded or crumbled cheese.

Some other topping recommendations for this salad are sliced red onion, olives, dried fruit, tortilla or pita strips or croutons!


How to Make This Hearty Salad

Instead of spinach I added kale, which in my opinion helps this salad keep for longer because kale is a lot sturdier than spinach &hellip which wilts on the dressing pressure. Then I added in some radicchio, partly for color &hellip because we eat with our eyes &hellip but also to add a little bitter bite to the salad.

I swapped out the almonds for pecans, and changed up the cooking process so it&rsquos a little faster to make. The dressing &hellip even though I did LOVE it &hellip. I changed (mainly because it was loaded with sugar). But this dressing is still as good in my opinion, possibly even better. It is sweet, tangy, and spicy.

This salad could definitely be made a day ahead, I&rsquod just recommend not adding the pecans till the last minute or they&rsquoll get soggy.

All in all &hellip if you&rsquore not sure about raw kale yet this is definitely a great place to start. I guarantee it will turn even the pickiest of eaters into a lover! There are so many bold bursting flavors going on in this dish that it will be the perfect compliment to any main dish, especially a certain turkey dish that you have on a particular day of the month. Ahem .. ahemm&hellip Gobble gobble.

Give this salad a try and then come back and tell me how much you love it!


Kale recipes

This super-green leaf is packed with goodness. Serve it on the side or worked into a savoury main course.

Cherry tomato, kale, ricotta & pesto pasta

Fresh basil sauce and cherry tomatoes give this healthy dish a beautiful colour - it's also full of fibre and vitamin C

Stir-fried curly kale with chilli & garlic

A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals

Sticky pork with gingered noodles & kale

A quick and cheap family favourite with loads of flavour

Curried kale & chickpea soup

Rustle up this budget-friendly, healthy soup for a nourishing, easy midweek meal. It's packed with kale, chickpeas, sweet potato and plenty of flavour

Sweet & sour kale with garlic & anchovy

A great side dish to serve with lamb, or try it tossed through pasta

Kale pasta with chilli & anchovy

Anchovies and robust greens are a classic partnership and the saltiness of the fish teams well with pasta

Grilled salmon with curly kale & a Noilly Prat sauce

Treat your salmon fillets to a touch of luxury with this creamy, rich sauce - by Rick Stein

Winter greens with bacon butter

We used kale in this sumptuous side dish, but any winter green would work well. Try cavolo nero or chard.

Kale & goat’s cheese frittata

This filled omelette, with red onions, curly kale and goat's cheese, is vegetarian, gluten-free and quick enough to make midweek

Pasta with kale, chilli & mascarpone

Toss pasta shells with wilted kale, anchovies, slices of fresh chilli and a creamy mascarpone sauce for an quick weeknight dinner

Spiced black bean & chicken soup with kale

Use up leftover roast or ready-cooked chicken in this healthy and warming South-American style soup, spiced up with cumin and chilli

Kale with chana & coconut

This vegetarian dish, with chickpeas, spiced greens, and yogurt, is halfway between chana masala and saag bhaji - a great side to curries

Warm kale salad with almonds & Serrano ham

This modern take on coleslaw and cold cuts makes a delicious starter or light main, with shallots, celery, and a sweet and tangy dressing

Kale & apple soup with walnuts

Make the most of seasonal kale and give this soup added depth with sweet apple and a crunchy walnut topping - perfect as a healthy lunch

Winter apple & squash panzanella

Give the classic Italian tomato and stale bread salad a seasonal twist with hazelnuts, cranberries, squash and apple

Italian kale

This vibrant green side dish has been flavoured and dressed with vinegar, which gives it a sweet and sour flavour that'll keep you coming back for more

Broccoli and kale green soup

This super healthy soup combines broccoli and kale with ginger, coriander and turmeric for a nutrient dense and low-fat lunch

Vegan kale pesto pasta

Whizz up kale, pumpkin seeds, basil and garlic to make this easy kale pesto. It's perfect stirred through wholemeal spaghetti for a healthy vegan meal

Yogurt piccalilli & crisp kale salad

Serve this yogurt piccalilli and crisp kale salad as a side or starter for a dinner party. Make the piccalilli a day ahead and keep in the fridge overnight

Tuscan sausage, kale & ciabatta stuffing

Prep this sausage, kale and bread stuffing up to two days in advance, then bake on the day. If your favourite part of stuffing is the crispy bits, you’ll love this recipe

Sausage, kale & gnocchi one-pot

Plate up this delicious one-pot of sausage, kale and gnocchi in just 20 minutes, with just five minutes prep. Midweek suppers never got so easy – or tasty!

Roasted new potato, kale & feta salad with avocado

Serve this filling salad as a healthy veggie supper during the week. It's packed with nutrient-rich kale, new potatoes, avocado, feta and pumpkin seeds


Watch the video: EASY KALE SALAD. with cranberries + walnuts (July 2022).


Comments:

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