Friday, August 22, 2014

Kale Slaw with Balsamic Dijon Vinaigrette


Have you joined the kale bandwagon yet?  If you don't already know, kale is amazing for your health.  One cup of chopped kale contains a whopping 684% of a daily dose of vitamin K, 206% of vitamin A, 134% of vitamin C and 9% of calcium. On top of that, you also get some minerals like copper, potassium, iron, manganese, and phosphorus. And, it only has 33 calories!

Here is a delicious recipe for kale slaw - a great way to eat raw kale.  My initial inspiration to make this salad was the fact that I'm growing kale in a large container on my patio. I tried growing it in the ground but the bunnies found it way too delicious!


The variety of kale that I'm growing is called Dwarf Blue Curled Kale from Botanical Interests.  I just planted another large container of Red Winter Kale, also from Botanical Interests, for a fall crop (fingers crossed).

The great thing about kale is you just harvest a few leaves from each growing plant and it will keep growing more leaves!  I think I have about 15 plants in my large container.   


My second inspiration for this salad was a kale slaw post by Sue from View from the Great Island. It was the first time I had seen a kale slaw and I loved the idea. I did a little research and plucked ideas from her post and several other recipes I found online and came up with my version of this wonderful slaw.  It has ribbon-cut kale, shredded carrots, shredded red cabbage, sliced green onions, chopped parsley and toasted sunflower seeds. The dressing is a Balsamic-Dijon Vinaigrette.  A delicious combination of flavors!  The first time I served it alongside grilled halibut for guests.  The second time, was as a side for burgers on the grill for my family.  The third time, for my lunch you see here.  

Next time, I'll try adding some chopped dried cherries or dates - Mmmmm! 


You don't have to grow your own kale to enjoy this salad.  Many stores stock baby kale in clam boxes or bags, or bunches of fresh kale on the produce shelves near the lettuces. 

This would make a delicious salad to take to work with a slice of crusty bread or a few grilled chicken slices on top.  Or, simply enjoy lunch at home with a good magazine.  I don't think you'll be disappointed! 


Kale Slaw with Balsamic Dijon Vinaigrette

Printable Recipe

Makes 2 main dish portions or 4 side-dish portions

Salad:

2 cups of kale leaves, stems and any thick veins removed - make a stack and slice into ribbons
1 cup of red cabbage, core removed, sliced thinly into strips
1 large carrot, shredded on the large holes of a box grater
1-2 green onions, sliced thinly, including some of the light green part
1/2 cup parsley, stems removed and chopped (could also add 1 tablespoon of chopped fresh basil if you have it)
1/2 cup roasted, salted sunflower seeds (you could also sub toasted pine nuts)
1/4 cup chopped dates or chopped dried cherries (optional)

Dressing:

1/8 cup of good balsamic vinegar
1 teaspoon Dijon mustard
1/3 - 1/2 cup extra virgin olive oil
1/8 teaspoon Red Pepper Flakes
1/4 teaspoon each Salt and Pepper

Slice and chop kale, red cabbage, carrot, green onions and parsley (can be done in the morning and placed into a plastic container or zipper bag. Refrigerate until ready to use.

To make the dressing, place the balsamic vinegar, Dijon mustard, red pepper flakes and salt and pepper in a small bowl. Gradually whisk in the 1/3 cup of olive oil until emulsified. Taste and add more olive oil or seasonings if desired. Also may be made in the morning and refrigerated, covered until ready to use.

About 30 minutes to one hour before serving*, place the kale mixture in a salad bowl. Add the sunflower seeds and dates, if using. Add the dressing, a little at a time, and toss until well coated. Allow to stand or refrigerate until ready to serve.

*Note: The thicker and tougher the kale, the longer the salad should be dressed ahead of time. I used baby kale from my garden so all it needed 30 minutes to rest.

55 comments:

  1. Our farmers market has several varieties of kale and I've used it in many ways other than a salad. I saw a recipe earlier in the summer for "massaged" kale in a salad. I scanned it and decided it was too much trouble--the massaging of it. You have inspired me to go ahead. Your macerating longer in a dressing is much more appealing!!

    Best,
    Bonnie

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  2. Still haven't seen fresh kale in your farmer market yet..your kale slaw looks so wonderfully prepared and delicious, Susan.

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  3. We love Kale salads..I love it massaged:)
    I made Sue's so good..
    This one is beautiful Susan..
    The Trader Joe's already cut ..is wonderful..had it twice..now we think 3 hrs is too far to drive..cause it's x 2..
    Just for TJ's.
    Wish we had one!
    Love the napkin and photos too!

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    1. I'll have to look at Trader Joes when my plants are finished! Thanks for the tip :)

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  4. Susan, I joined the kale revolution years ago. Initially, I took the 'down-the-hatch' smoothie approach.

    Apparently the green sludge didn't go down the hatch fast enough (Gag). And roasted kale fared about the same. So, I became disillusioned.

    Nowadays, I enjoy kale in soups. But I have yet to try it in salads...stay tuned.

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    1. I've just entered the kale salad arena myself and this one is a keeper!

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  5. easy to make, delicious and healty ! Have a great weekend my dear, hugs

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  6. A very pretty and healthy salad Susan! The bunnies helped themselves to the second planting of green beans in the ground here... I do have some more in my planter though! Have a great weekend:@)

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  7. That salad does look good. I have had salads that had some kale mixed in the the other greens, but not as the main ingredient. Have eaten it many times in soups - good stuff. LOL
    Enjoy your weekend.

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  8. The only way I have eaten kale is as a soup ingredient...this salad looks far more appetizing. With 15 plants you can probably feed an army!
    Have a great weekend, Susan.

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    1. Not an army - they're just itty-bitty dwarf plants :)

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  9. This is a beautiful way to serve up kale. The fall garden will be planted at the end of September and kale is typically front center. I am going to save this recipe,thanks.

    Velva

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  10. Love this salad Look absolutely beautiful Susan!!
    Have a nice weekend!

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  11. Love, love, love kale. Beautiful salad, Susan. I like how you can dress the kale ahead of time and it softens it and adds flavor. Have a wonderful weekend.

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  12. This post is making me want to make another batch --- thanks for the shout out! I'm thinking of trying to grow some in a large container like you do, it would be so nice to be able to pick it as I need it.

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    Replies
    1. Thank you for the inspiration, Sue! It's a wonderful salad and I love growing it in a large container.

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  13. I'm still in two minds about kale although your slaw looks great, I'd have to try it again!

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  14. I fell in love with kale this past winter when I had a kale Caesar salad in a restaurant. I haven't thought of kale since then until I saw your kale slaw salad this morning. I often mix slaw with baby greens so I know I would love this. Balsamic mustard vinaigrette is always a winner. Thanks for the great idea.
    Sam

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  15. This really made me smile, Susan. Having spent most of the past month with my daughter, I am kaled out. Not my favorite (although I do love it in soups), I have watched her chow down kale in some form for lunch, dinner or in a drink this entire month. (Last night included.)
    I am printing this recipe out, tying a red ribbon around it and presenting it to her ASAP!

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  16. We don't eat kale every day but probably enjoy it three times a week. I didn't grow anything at all this year, but buy the kale at the grocery store. I like the crunch factor!

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  17. It looks beautiful, Susan!
    I have bought it twice, and sliced as thin as could be. It was a thumbs down with my family, they were picking it out and told me it ruined an otherwise delicious salad. Maybe because you grow it yours is tender. I can't, I already feed the deer and I'll fight them for my roses, but not for kale! I know it is healthy, but since I never drank or smoked, I'll pass on the Kale.

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  18. Hi Susan, I have kale coming out of my ears, what a wonderful recipe. Never thought of making a slaw out of it. Your presentation is gorgeous. It seems this poor veggie gets such a bad rap but when it gets tough I massage it with lemon and a little olive oil.

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    1. Thanks, Cheri. I hadn't thought of as a slaw either but I think I now prefer it this way!

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  19. Mmm yum! I've had the same problem with rabbits eating mine and I'm trying in containers too. Clearly it's just too delicious for them to resist!!!

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  20. Oh yes I'm on the bandwagon! I don't blame the bunnies - what a GREAT slaw this is - love the flavors - this could become a favorite:)
    Mary

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  21. We still have kale growing in the garden. It has given us kale all summer long. Love this recipe and adore Sue's too! Thanks for the great recipe :)

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  22. WE love this salad and kale slaw is so yummy! We could eat an entire bowl as a meal! The first time we had a similar kale slaw was while dining at one of our Houston's Restaurant and it was dressed in a peanut-teriyaki dressing that was really good as well. Great recipe and love Sue's too!
    Warmly, Anna and Liz

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    1. That peanut teriyaki dressing sounds really good!

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  23. This is a beautiful slad Susan and the red peppers flakes give to that dressing the kick it needs!

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  24. Yay for kale! you know how enamored I am with kale salads...must try this slaw!

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  25. Hi I like your blog and wanted to invite you to join www.recipebyday.com a directory of recipes where you just have to register your blog and appear links to your recipes for you to increase your visits. Regards and Thanks.

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  26. this looks so good I was late to the bandwagon too ha

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  27. Hi Susan, I have never had kale before but I will try it, it sounds delicious for the hot weather. :-)

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  28. What a great way to serve kale! Your slaw looks beautiful and delicious.

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  29. I have definitely jumped on the kale bandwagon. It is such a delicious addition to so many recipes. I have a salad recipe we all love but I can't wait to try your recipe, Susan. I know I will like the addition of chopped dates and red cabbage. The photo makes me hungry just looking at it.

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  30. Wow, that's a gorgeous plate of salad! Growing your own kale is just so wonderful! Your homegrown kale are so lush and beautiful! We do not have kale over here, something that I have always wanted to try.

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  31. ohhh... what I'm doing here... this makes me crazy! i crave this salad so much!

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  32. Only last year I learned to eat raw kale...and since then I love when seeing new recipes...your slaw looks delicious, so pretty and tasty...thanks for the inspiration Susan!
    Hope you are having a great week :D

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  33. I have learned to really like kale in salads and roasted. I can't do it in green smoothies yet, but maybe some day! This slaw looks great. A girl in our neighborhood has created a neighborhood garden right next to us and has used our water so we are free to pick from it. She has tons and tons of kale. Maybe I will go over and get some. This slaw would be fun to have for lunches. I love the addition of the seeds giving it a little crunch.

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  34. Yum, I love the crunchiness of this salad and the addition of sunflower seeds. Even dried cranberries could work!

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  35. Susan your Kale Slaw looks beautiful and sounds wonderful. My family can't seem to acquire a taste for Kale yet. Little by little I keep introducing it in one dish or the other. I'll keep working on them and maybe next time try your slaw. It would be perfect to serve on Labor Day.

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  36. What a refreshing and bright kale slaw, loving the delicious crunchiness and ingredients :D

    Cheers
    Choc Chip Uru

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  37. Wow! I definitely need to jump a little farther onto the kale bandwagon and make this! Such a beautiful, healthy salad/slaw!

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  38. Kale has certainly come into its own over the last few years, hasn't it? I still remember the days when it was always used as a centerpiece! This sounds like a delicious way to enjoy ti. Plus your photographs look SO tempting. Well done!

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  39. I am excited that you are able to grow kale in a container on your patio, Susan--I am going to try the same thing next summer! Fresh baby kale is so good raw and this sounds like a wonderful salad combination.

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    1. My fall crop seedlings are also doing very well in their container, Pat. You should definitely try growing it next year!

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  40. What a great slaw! I love kale! And I love that silver pattern. Same as my mom's!

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  41. WOW! I love the crunchiness of the salad! I'd die to try it!

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