Food Matters: Recipe for Kale Salad

by Monica Cleslak, CIA graduate and Cafeteria Assistant

Do you know about kale? Do you know that it is low in calories, high in fiber and has no fat? It’s also full of vitamins and great for your heart! That’s why we decided to serve a kale salad as a healthy option on the salad bar during lunch.

Kale salad is a favorite at the PDS salad bar.

Kale salad is a favorite at the PDS salad bar.

To make this delicious and healthy kale salad you will need green kale, red onion, red pepper, extra virgin olive oil and a lemon. Take the kale and rip it from the stem by grasping the stem and pulling the leaf right off, rip into bite-sized pieces and wash thoroughly. Thinly slice the red onion and dice the washed red pepper. Place the washed kale in a large bowl, drizzle kale with olive oil, squeeze half of a lemon onto it, and add a generous sprinkle of salt! Now, here comes the fun, take the kale in your fists and bruise it!! Don’t be afraid to use force! The lemon juice and salt work to break down and tenderize the kale so that you’re left with a tender leaf. This process will also turn the kale a dark green color. Next, add the onion and peppers, mix thoroughly and serve! You can also substitute or add any additional garnishes such as edamame, shredded carrots, sesame seeds, tomatoes, dried cranberries or other dried fruits and nuts.

Kale Salad

Kale Salad

Ingredients: 

1 bunch Kale
1/4 sliced Onion
1/2 diced Red Pepper
Extra Virgin Olive Oil to taste
1/2 squeezed Lemon
Salt to taste