Kale Orange Cranberry Salad Recipe (2024)

FAQs

How long can you keep kale salad in the fridge? ›

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes, and textures. It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.

Curly Kale Is the Best Type of Kale for Salads

Curly kales, as the name suggests, have frilly-edged leaves and long stems. If you're ready to grow this variety yourself, a major bonus is that curly kales are often more resistant to pests than other types.

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale.

Much like in onions and garlic, kale's bitterness is only formed when the vegetable is sliced, chopped, massaged, or chewed. When cells in a leaf of kale are intact, an enzyme called myrosinase and sulfur-containing compound glucosinolate are separated from one another.

The kale leaves must be dressed at least 20 minutes (or up to 6 hours) before serving. We like to use curly kale in this salad because its curly edges help to hold on to the dressing. 1. For the salad: Place kale in large bowl and cover with warm tap water (110 to 115 degrees).

Some tell-tale signs to look out for are discoloration, wilting, or mushiness. Fresh kale should be firm, crisp, and have a deep green hue. The stems should be moist and strong. Of course, if your kale smells bad or is growing mold, toss it immediately.

You can definitely eat kale stems! Sure, they're not the tastiest. Or easiest to eat. But, they're packed with nutrition and can add some valuable green to a stir fry, grain bowl, or frittata.

Is it OK to eat kale every day? As kale contains a variety of nutrients, a person can consume it regularly as part of a balanced diet. However, some people may need to limit how much kale they consume. These include people taking beta blockers and blood thinners, as well as people with kidney disease.

Some foods can help lower blood pressure naturally, and kale is one of them. Because it contains high levels of magnesium, calcium, and potassium, along with other vitamins and fiber all working together, kale can help lower blood pressure.

How do you cut kale for a salad? ›

To me, using your hands to pull kale leaves off their stem is the easiest way to cut kale. Simply place both hands on the base of a kale stem and use one hand to pull the stem through the fist of the other. Once destemmed, roll each leaf like a cigar and give it a chop in your desired thickness.

Red (or Red Russian) Kale

— often has red-hued stems. The leaves are flatter than those of curly kale (resembling arugula leaves) and can be green or gray-green in color. Red kale is often considered the sweetest kale, which makes it perfect for eating raw.

“Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish. ' “Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness.”

Swiss Chard

And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale. All four types of greens are also rich in many other nutrients, including manganese, folate, copper, choline, magnesium, potassium and vitamins E, K, B2 and B6.

Add Sweet to Kale: Sweet foods go well with kale because they counter its rather bitter taste. Serve curly kale up as a salad with simple ingredients like a blood orange, mango and slivered almonds or apple, feta and toasted walnuts or cook kale up with caramelized onion.

Add Vinaigrette, Emphasis on "Vinegar"

Acidity can really bring a pleasant flavor out of bitter greens. If they're being used for a salad, it's good to add a vinaigrette with plenty of acidity to brighten it up. If you are sauteing, add some vinegar or citrus to the greens to finish them off.

The Fix: Balance bitter flavors by introducing something salty, sweet, or sour. For naturally bitter foods such as kale, you can soften the flavor by add a lemony vinaigrette, Parmesan cheese, and pomegranate seeds. You can also elevate kale by tossing it olive oil and salt, then roasting it in the oven until crispy.