Chef Paul's massaged kale salad - Fox 2 News Headlines

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.
  • MorningsMorningsMore>>

  • Hamlin Corner's Loaded Corn on the Cob

    Hamlin Corner's Loaded Corn on the Cob

    Saturday, August 23 2014 12:03 AM EDT2014-08-23 04:03:15 GMT
    Ford Arts, Beats and Eats returns to downtown Royal Oak August 29 through September 1, 2014.
    Ford Arts, Beats and Eats returns to downtown Royal Oak August 29 through September 1, 2014.
  • Angels of Hope Golf Outing

    Angels of Hope Golf Outing

    Friday, August 22 2014 11:24 AM EDT2014-08-22 15:24:33 GMT
    Angels of Hope steps up to help the families of kids battling cancer, and Friday the nonprofit is holding a big fundraiser.
    Angels of Hope steps up to help the families of kids battling cancer, and Friday the nonprofit is holding a big fundraiser.
  • 47 back-to-school lunchbox ideas

    47 back-to-school lunchbox ideas

    Friday, August 22 2014 9:42 AM EDT2014-08-22 13:42:59 GMT
    Here are 47 balanced and delicious lunch box ideas from Chef Kelli Lewton.
    Here are 47 balanced and delicious lunch box ideas from Chef Kelli Lewton.
Powered by WorldNow

WJBK-TV | Fox 2
16550 West Nine Mile Rd.
Southfield, MI 48075

Main Station: (248) 557-2000
Newsroom: (248) 552-5103

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