Chef Paul's massaged kale salad - FOX 10 News | fox10phoenix.com

Chef Paul's massaged kale salad

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(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.
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