This kale crunch salad is flavorful and nutritious. It’s packed with nutrients and crunchy textures and is easy to make. This salad is not to be mistaken for Chick-fil-A’s salad. Let me show you what makes this salad a must-try, starting with its ingredients and how they can help you fight illnesses and stay healthy.
Ingredients for Kale Crunch Salad
1. Fresh Kale:
Curly kale, the star of this salad, makes it crunchy because of its texture. It contains vitamins A, C, and K, fiber, calcium, and antioxidants. I used curly kale for this recipe because of its crunchiness, but you can also use lacinato kale.
2. Crunchy Additions:
Crunchy ingredients like candied pecans give this salad extra crunch. Pecans provide a satisfying crunch and are high in healthy fats, protein, and nutrients.
3. Dried cranberries & Honey goat cheese
Dried cranberries and honey goat cheese add a different texture to this kale crunch salad. The cranberries have a tangy and tart flavor, while the honey goat cheese is creamy and sweet. Dried cranberries contain vitamin C and can boost your immune system. Goat cheese is a good source of protein, and if you are lactose intolerant, it has lower levels of lactose.
4. Dressing:
A light dressing keeps this salad simple but flavorful. Opt for a homemade dressing made with balsamic vinaigrette, extra virgin olive oil, and salt and pepper.
Why Massage the Kale
While kale is very nutritious, it can sometimes be tough and bitter, making it less appealing in salads. That’s where massaging the kale comes in. Here’s why it’s an essential step in preparing a kale crunch salad:
1. Softens the Texture:
Massaging kale helps break down its tough cell structure, making it more tender and appetizing. This process transforms the kale from a chewy green to a pleasantly crisp yet tender leaf that’s enjoyable to eat.
2. Reduces Bitterness:
Kale, especially the curly variety, can have a slightly bitter taste. Massaging the kale with extra virgin olive oil and salt helps mellow out this bitterness, resulting in a more balanced flavor.
3. Enhances Flavor Absorption:
Massaging the kale softens its texture and allows it to better absorb the dressing flavors and other ingredients in the salad. This ensures that every bite is infused with deliciousness.
4. Increases Digestibility:
Breaking down the tough fibers in kale through massaging makes it easier for your body to digest and absorb nutrients. This means you can reap the full nutritional benefits of kale without any digestive discomfort.
In conclusion, this kale crunch salad is a delightful combination of fresh, crunchy, and nutritious ingredients that create a delicious and satisfying meal. Massage the kale to elevate its texture and flavor, making this salad a favorite for any occasion. So next time you’re craving a healthy and delicious dish, try this kale crunch salad—your taste buds and body will thank you! If you are looking for other great salads, try this Farro salad topped with pomegranate or this chickpea salad with red and green crunchy bell peppers.
Kale Crunch Salad
Equipment
- Salad spinner
- Large Bowl for preparing the salad
- Chef Knife
- Cutting board
- Tongs
- Bowl for serving
- whisk
- medium mixing bowl for mixing the dressing
Ingredients
- 1 Bunch Curly Kale
- 3 Tablespoons Candied Pecans
- 2.5 Ounces Honey Goat Cheese
- 5 Tablespoons Dried Cranberries
- 2 Tablespoons Extra Virgin Olive Oil
- 2 Tablespoons Balsamic Vinegar
- Kosher Salt to taste
- Fresh Cracked Pepper to taste
Instructions
- First clean your kale and dry it by using a salad spinner or paper towels.
- Cut the kale and place it in the large bowl. Then, add a drizzle of extra virgin olive oil and a pinch of salt. Now massage the kale with your hands, rubbing the kale together until it shrinks down and there's extra virgin olive oil and salt throughout all the kale.
- Next, roughly chop the pecans and add them to the kale. Also, add the dried cranberries to the bowl.
- In a medium mixing bowl, add the extra virgin olive oil and balsamic and whisk together.
- Add the dressing to the kale and mix with the tongs. Transfer the salad to the serving bowl and then top it with the honey goat cheese.