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Kale Salad

A yummy, refreshing salad for any time of the year!

  • Serving Size: 1 cup
  • Recipe Makes: 6-10 servings 
Ingredients: 
  • 6-8 large kale leaves with stems (or 6-8 cups loosely packed leaves without stems)
  • 1 tablespoon prepared mustard
  • 1 tablespoon of any variety vinegar
  • 2 tablespoons plain yogurt* (or mayonnaise**)
  • 1/3 cup olive oil
  • 1 teaspoon lemon juice
  • 1 tablespoon lemon zest (optional)
  • 1/4 cup grated, shredded or powdered Parmesan cheese***
  • 1 cup croutons, premade****
Directions: 
  1. Wash kale in cold water.
  2. Hold the tip of the stem furthest from the leaves, and gently pull leaves from the stem.
  3. With clean hands, tear the leaves into bite sized pieces. Place leaves in a medium-sized bowl.
  4. In a medium-sized bowl, place mustard, vinegar, yogurt, olive oil, lemon juice, and lemon zest (optional).
  5. Whisk or stir with a fork until mixture is creamy.
  6. Pour half of the dressing over the kale.
  7. With clean hands, firmly massage and crush the greens to work in the dressing. You know you're done when the greens look darker and shiny.
  8. Add the rest of the dressing, Parmesan cheese, croutons and serve.

 

Nutrition Information: 

1 cup provides:

  • 185 Calories, 13 g. Fats, 2.5 g. Saturated Fats, 180 mg. Sodium, 11 g. Carbohydrates, 2 g. Fiber, 6 g. Protein 
Allergy Warning: 

This recipe contains milk, eggs, and wheat.

*If you are allergic to milk-based yogurts; switch 2 tablespoons of yogurt for 2 tablespoons of mayonnaise. You can also try soy, almond, or coconut-based yogurt.

**Mayonnaise contains eggs. If you are allergic, switch 2 tablespoons of mayonnaise for 2 tablespoons of yogurt. Or, choose an egg-free or vegan option.

***If you are allergic to milk-based cheese, try soy-based cheese or other dairy free alternatives.

****If you are allergic to the wheat in croutons; try nuts, seeds, beans, rice or other gluten free grains, dried fruit, or other gluten-free alternatives to top your salad.

Cut Down on Choking: 

For kids 2-4 years old, serve food in the following ways:

  • Rip kale into half inch pieces. 
  • Make sure croutons are softened by the salad dressing and cut into half inch pieces. 
Recipe Category: