Chef Paul's massaged kale salad - KMSP-TV

Chef Paul's massaged kale salad

Posted: Updated:
(WJBK) -

Kale is a super food ingredient. It's one of the highest anti-oxidant vegetables on the planet with cancer fighting indoles to protect from many types of cancers and sulforaphanes help to clean the liver. It's also loaded with Calcium, Iron and Vitamins A, C and K.  Two cups contain 4 grams of protein and 3 grams of fiber. Bottom line. Let's eat more kale.

Preparation time 15 minutes
Makes 6 servings

Ingredients:
1 Large bunch kale
1 teaspoon sea salt
1/3 cup sunflower seeds, toasted (or Sweet Glazed Nuts)
¼ cup diced red onion
1/3 cup currants
¾ cup diced apple, (½ apple)
¼ cup olive oil
2 tablespoons unfiltered apple cider vinegar
1/3 cup gorgonzola cheese, crumbled

Helpful Hint:
Choose a large bunch of kale (or two small ones) or the salad will be overly salty and over-dressed. By large, I mean 16-20 leaves that are at least 12" long.

Instructions:

  • De-stem kale by pulling leaf away from the stem. Wash leaves. Spin or pat dry. Stack kale leaves, rollup and cut into thin ribbons (chiffonade). Put kale in a large mixing bowl. Add salt, massage salt into kale with your hands for 2 whole minutes. The volume of the kale should reduce by about 1/3.
  • Toast the sunflower seeds in a skillet over low to medium heat and stir constantly for a few minutes until they change color and give off a nutty aroma.
  • Put kale in a fresh bowl and discard any leftover liquid.  Stir onion, currants, apple and toasted seeds into kale.
  • Dress with oil and vinegar and toss. Taste for salt and vinegar, adding more if necessary. When at desired flavor, toss in cheese.
  • Recipe CollectionMore>>

  • Asian Salads & Sauces at The Community House

    Asian Salads & Sauces at The Community House

    Wednesday, July 30 2014 12:22 PM EDT2014-07-30 16:22:45 GMT
    Some of the most popular Asian inspired salads and sauces will be taught at The Community House in Birmingham. 
    Some of the most popular Asian inspired salads and sauces will be taught at The Community House in Birmingham. 
  • Chef Rebecca's grilled zucchini, quinoa & chickpea salad

    Chef Rebecca's grilled zucchini, quinoa & chickpea salad

    Monday, July 28 2014 9:05 AM EDT2014-07-28 13:05:58 GMT
    Grilled Zucchini, Quinoa & Chickpea Salad courtesy Chef Rebecca, Busch's Market
    Grilled Zucchini, Quinoa & Chickpea Salad courtesy Chef Rebecca, Busch's Market

  • Club Corp Charity Golf Outing

    Club Corp Charity Golf Outing

    Sunday, July 27 2014 12:03 AM EDT2014-07-27 04:03:46 GMT
    The Skyline Club and TPC Michigan are hosting the 2014 ClubCorp Charity Classic Golf Outing. Its 18 holes of golf, continental breakfast, lunch, gifts prizes and awards! It's happening on Monday August 4, 2014.
    The Skyline Club and TPC Michigan are hosting the 2014 ClubCorp Charity Classic Golf Outing. Its 18 holes of golf, continental breakfast, lunch, gifts prizes and awards! It's happening on Monday August 4, 2014.
  • MorningsMorningsMore>>

  • Out & About: Flyboarding

    Out & About: Flyboarding

    Thursday, July 31 2014 11:21 AM EDT2014-07-31 15:21:46 GMT

    It's a new extreme water sport called flyboarding where a jet ski propels a board into the air.  Derek Kevra says it was amazing.

    It's a new extreme water sport called flyboarding where a jet ski propels a board into the air.  Derek Kevra says it was amazing.

  • City of Detroit posts improvement updates online

    City of Detroit posts improvement updates online

    Thursday, July 31 2014 7:18 AM EDT2014-07-31 11:18:29 GMT
    Residents will be able to view the number of new streetlights installed in their Detroit neighborhood, how many lots were mown and the number of vacant houses demolished by going to the city's website.
    Residents will be able to view the number of new streetlights installed in their Detroit neighborhood, how many lots were mown and the number of vacant houses demolished by going to the city's website.
  • Prosecutor to discuss sex-assault allegations against Tigers minor-leaguer Evan Reed

    Prosecutor to discuss sex-assault allegations against Tigers minor-leaguer Evan Reed

    Thursday, July 31 2014 7:12 AM EDT2014-07-31 11:12:05 GMT
    Evan ReedEvan Reed
    Wayne County Prosecutor Kym Worthy plans to hold a news conference to announce the results of the warrant review regarding former Tigers pitcher Evan Reed.
    Wayne County Prosecutor Kym Worthy plans to hold a news conference to announce the results of the warrant review regarding former Tigers pitcher Evan Reed.
Powered by WorldNow

KMSP-TV
11358 Viking Drive
Eden Prairie, MN 55344

Phone: (952) 944-9999
Fax: (952) 942-0455

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | Terms of Service | Ad Choices