Wednesday, April 7, 2010
Asian Inspired Raw Kale Salad with Lime Juice
Raw kale is something that I really want to enjoy eating because it is so good for you, from a nutritional perspective. But the bitterness makes consuming it raw taste more like medicine than food to me. We enjoy it dehydrated, as in kale chips but not really any other raw way. I bought this kale on Saturday telling my husband it was going to be a raw salad. The look I got was priceless followed by a “really, will I like it?” To which I quickly replied, “of course you will, I promise.” I immediately wondered if I had just lied to my husband since I am not crazy about the taste of raw kale either.
Most of the recipes for massaged kale salads that I have seen use ridiculous amounts oil and typically salt and I didn’t want to use either of those. My plan was to use only an acid of some type to soften the greens. I was chatting with my friend Heather today and asked what she thought of raw kale and her response was also a little lukewarm. No surprise really I think everyone has that reaction to raw kale. But she suggested adding apples and that started my mind spinning with ideas which turned into this:
Asian Inspired Raw Kale Salad with Lime Juice
Makes 2 servings
1 bunch kale, stems removed, torn into bite sized pieces (about 10 cups loosely packed)
2 limes, zested and juiced
1 apple, cored and thinly sliced
1 tablespoon white miso
1 tablespoon mirin (Japanese rice wine vinegar)
¼ cup hazelnuts, roughly chopped
Combine the kale, lime zest and lime juice and rub the juice into the kale to help it soften the kale. Place the kale, with the excess lime juice in a zip top bag. Remove as much air from the bag as possible and refrigerate for at least 4 hours. Periodically smash (sorry it isn’t more technical) the kale through the bag and turn it over and place it back in the refrigerator. You are doing this to work as much acid (lime juice) into the kale as possible.
When you are ready to serve slice the apple as thinly as possible. Whisk the miso and mirin together and toss the apple in the dressing to coat. If there is any lime juice left in the kale container add that to the dressing.
To serve top the salad with the apples and sprinkle with chopped hazelnuts. If you have any extra miso dressing drizzle it over the salad.
Amount Per Serving
Calories - 335.79
Calories From Fat (29%) - 96.01
Total Fat - 11.85g
Saturated Fat - 1.08g
Cholesterol - 0mg
Sodium - 467.25mg
Potassium - 1818.57mg
Total Carbohydrates - 58.92g
Fiber - 12.72g
Sugar - 9.46g
Protein - 14.95g
So the moment of truth ….. was it edible? Surprisingly it was. I say surprisingly because I had some doubt as to whether this would work or not. The lime juice softened the kale so that it was more like a sturdy lettuce than it was kale. I even think the lime acid tamed the bitterness of the green. Of course we liked the miso and mirin dressing with apple because that is one of our favorite combinations. Will I make this again? Absolutely I will and often. I think the salad is going to improve as it sits overnight in the refrigerator. But I don’t know this since we ate it all tonight for dinner. Next time I am going to make this the day before and see how that impacts the taste and texture. I was very surprised by how much more tender the kale was after about 5 hours in the lime juice. Huge difference!
This salad is so packed with nutrition there is no way I can’t make it at least once or twice a week now. Each serving of this salad contains approximately 51,600IU of vitamin A (that is not a typo), 430mg of vitamin C, 510mg of calcium, 7mg of iron, 125mcg of folate, 2,740mcg of vitamin K, 260mg of phosphorus, and 150mg magnesium. Can you believe the nutrition in this? I am blown away by these numbers. Seriously guys, some version of this salad needs to be on my dinner table at least once a week from now on.
We had a great day today. The weather was gorgeous, upper 80’s and sunny. We could not have asked for nicer weather. We had a nice relaxing lazy day although that means we didn’t get as much accomplished as we would like, but that is okay. Tomorrow is another day.
Speaking of tomorrow I will be teaching a friend to make nut cheese and nut milk tomorrow (and maybe other things) so I will be on and off the computer during the day. You can expect an update on how the “cooking lessons” go. Either way I know we will have fun. It is nice to have a friend that is interested in nutrition since they are so few and far between. Sigh…..
On the Egyptian dinner front that has been moved to Sunday. Let us just say Walid didn’t check with his boss (the wife) or he would have known they had a birthday party to attend. I will give you a full report after dinner and will get recipes (or methods) for everything we have on Sunday.
For now I need to get going so I can clean up the kitchen and relax before bed. I hope you all had great day and I will talk to you tomorrow.