In this month’s Farm to Fork series, learn how to make a healthy, spring-season recipe -- kale salad. We harvested fresh kale and other ingredients from our Urban Farm to put together this refreshing salad. If you don't have a garden, you can purchase kale from most grocery stores. In addition to the recipe, you’ll also learn the health benefits of eating kale, with information provided by our Family Wellness program.
Kale is a leafy green that’s in the same family as cabbage. It is known to many as a ‘super food,’ as it is packed with vitamins and nutrients. This leafy vegetable is a good source of fiber, vitamins K and C, calcium and potassium, to name a few.
Spring Kale Salad
Vinaigrette ingredients:
1/2 cup of lemon juice (about 3 lemons)
2 teaspoons of olive oil
2 cloves of minced garlic
1/2 teaspoon of sure (optional)
Salt and pepper, to taste
Salad ingredients:
6-8 cups of de-stemmed and finely chopped kale (about 2 bunches)
1 diced red bell pepper
1 diced orange bell pepper
1 diced yellow bell pepper
1 cup of shredded carrots
1/2 diced small red onion
1/2 cup of chopped cilantro
1/3 cup of chopped parsley
1/4 cup of roasted almonds
1/2 of an avocado, diced
Preparation:
Stir all the vinaigrette ingredients together in a small bowl and refrigerate it while you are preparing the salad. Prep all your vegetables for the salad. Toss all salad ingredients together in a large bowl. Add the vinaigrette and toss again. Serve and enjoy on its own or next to your favorite dish!
One unique quality about our Family Wellness Program is that it is a culturally responsive program. Our health educators teach bilingual classes to reach more in our community. Below is the recipe in Spanish!
Ensalada de Kale
Ingredientes para la vinagreta:
Jugo de 3 limones (aprox medio vaso)
2 cucharadas de aceite de oliva
2 dientes de ajo picados
1/2 cucharada de azucar (si desea endulzar)
Sal y pimienta al gusto
Ingredientes para la ensalada:
2 manojos de kale (col rizada) finamente cortada
1 pimiento rojo picado
1 pimiento amarillo picado
1 pimiento naranja picado
1 taza de zanahoria rallada
1/2 cebolla picada
1/2 taza de cilantro picado
1/3 taza de perejil picado
1/4 taza de almendras rostizadas
1/2 aguacate en cubos
Preparacion:
En un tazon revuelva los ingredientes de la vinagreta y ponga en el refrigerador en lo que prepara la ensalada.
Ponga todos los ingredientes de la ensalada en un tazon grande y revuelta hasta mezclar bien los ingredientes. agregue la vinagreta y una vez mas revuelta bien. Sirva y disfrute con su platillo favorito!
We'd love to see the dishes you prepare from our Farm to Fork series! Tag us on Facebook, Twitter or Instagram with your posts using #SVdPFarmtoFork.
