Monday, June 4, 2012


Superfood Salad
With the end of school comes the annual neighborhood water ambush! The parents congregate at the bus stop and hide with water guns and water balloons ready to fly at the kids as soon as they step off the bus. It turns into a huge water fight and is followed by a pizza/potluck party. Usually there’s way more junk food than real food, so I took this super healthy salad. I knew better than to think the kids would dig into this vs. the potato chips and cookies, but thought the adults would appreciate the option. The best part is that I was able to use up a bunch of spinach and kale from my garden that was getting out of hand!
(click here to find out more about “Superfoods”)

Superfood Salad”                                    Serves 6
(Printable Recipe)
Recipe adapted from Mel's Kitchen Cafe

1 bunch kale
3 C. spinach
1/2 tsp. coarse kosher salt
1/4 C. finely diced red onion
1/2 C. fresh blueberries (or dried cranberries)
3/4 C. small-diced apple
1/3 C. toasted sunflower seeds
1/4 C. olive oil
2 Tbsp. red wine vinegar or apple cider vinegar
1/2 tsp. sugar
1/3 C. crumbled feta cheese
fresh herbs such as chives, basil, cut fine (optional)

Place finely diced red onion in a small bowl with cold water to cover. Let sit 5-10 minutes.
Wash the kale and spinach and pat it dry. Slice off the stiff stems of the kale below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons. Use the same technique to slice the spinach.
Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes. You’ll notice the kale start to turn a darker green and the texture of the kale will begin to soften a bit.
Drain water from red onions and squeeze out excess water (This technique takes the "bite" out of them).
Add the spinach, red onions, blueberries and/or craisins, apples, and sunflower seeds to the kale. In a small bowl, whisk together the oil, vinegar and sugar. Pour over the salad and toss. Sprinkle feta cheese & herbs, if using, over the top and serve. The salad can be refrigerated for up to a day before serving (if doing this, I would suggest refrigerating the salted kale separately from the other ingredients and tossing the salad together an hour or two before serving).

1 comment:

cbo said...

Thanks for posting the recipe! I loved this salad!