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Tropical Kale Salad

Jun 15, 2016

Much more than a passing food trend, kale is here to stay. This wintery vegetable (a member of the cabbage family) is everywhere and I can’t get enough of it. Kale salads began popping up on menus about five years ago and remain very popular. Why do we love them? We’ve all read about the health benefits, and we know they’re delicious, but another reason is that kale holds up so well after the salad is dressed. In fact, kale salad benefits from being dressed at least an hour in advance of serving, and the sturdy leaves will become more tender if you “massage” them with the dressing of your choice. Kale won’t wilt or discolor within hours as some lettuces can, which is why I love making this salad in big batches so I can enjoy it over the course of several days. A small portion with a soup serves as a quick and healthful dinner; a full portion serves up a satisfying lunch.

There are a number of different types of kale available. I prefer to use curly kale in my salads because I like the ruffled edges and its peppery bite; other types of kale are lacinato, or dinosaur kale, red Russian, and redbor. Select whichever type looks best in the market.

As a New Yorker, springtime meant waiting with anticipation for the first blades of rhubarb or ramps, but since living in Florida I’ve discovered the many tropical treats that ripen right about now, like mango. It’s sweet, fragrant taste inspired this recipe and the juicy mango cubes give this salad its tropical flair. Kale pairs very well with fruit, no matter what the season.

Be sure your fruit is ripe, has a full, fruity aroma, and is slightly soft to the touch but not mushy. If your mango is firm, you can accelerate ripening by placing it in a paper bag overnight. The chia seeds add a boost of fiber, protein, calcium antioxidants, and omega-3s, making this salad a nutritionally balanced meal.

Yield: Makes 1 1/2 cup dressing and four salad servings

Recipe Ingredients

Salad Ingredients

1 yellow zucchini

1/4 teaspoon chili powder

1/4 teaspoon smoked sea salt

6 cups curly kale, stems and center ribs removed

1 red bell pepper, seeded and sliced into 2-inch strips

1/3 cup roasted pumpkin seeds, lightly salted

1/4 teaspoon pink Himalayan sea salt

1 tablespoon extra-virgin olive oil

3/4 cup mango, cubed

1/2 cup pomegranate seeds

1 teaspoon chia seeds

Dressing Ingredients

3/4 cup extra virgin olive oil

1/4 cup white balsamic vinegar

1/3 cup freshly squeezed lemon juice

1 1/2 tablespoons honey, more to taste

1 teaspoon whole-grain mustard

1/2 cup roughly chopped fresh mint

1/2 cup roughly chopped scallion, white and green parts

1/2 teaspoon pink Himalayan sea salt

1/2 teaspoon black pepper

Recipe Instructions

Using a vegetable peeler, cut the zucchini into thin strips about 4 inches long. In a small bowl toss the zucchini strips with chili powder and smoked sea salt and set aside.

Make the dressing by combining the olive oil, white balsamic vinegar, lemon juice, honey, and mustard. In a blender or food processor, puree 1/4 of the wet ingredients with the mint, scallion, salt, and pepper until smooth. Add the remainder of the wet ingredients and process until fully incorporated.

Place the kale in a large bowl and massage the salt, olive oil, and 1 tablespoon of the dressing into the leaves, tearing leaves as you work. This helps “cook” the kale, and ensures every leaf is covered in delicious dressing. Set aside for at least 1 hour.

Toss the bell pepper, pumpkin seeds, mango, and pomegranate with the kale. Add 3/4 of the zucchini and 1/2 cup dressing. Toss and add more dressing to taste. When ready to serve, pile the kale salad onto a plate, top each salad with the remaining zucchini strips and sprinkle with chia seeds. Serve the remaining dressing on the side.

If you make this recipe, be sure to snap a picture and share it on Instagram with the #anniefalk so we can all see it!

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