Kale BLT Salad Recipe (2024)

FAQs

What kind of kale do you use for salad? ›

Kale Salad Recipe Ingredients

Any type of kale will work here. I especially like to use curly kale, but feel free to swap in Tuscan kale (aka lacinato kale) if you prefer. Extra-virgin olive oil and fresh lemon juice – You'll massage them into the raw kale to help the leaves soften.

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.

No! That's the beauty of kale. You can prep this simple kale salad up to an hour before serving it and it will still be crunchy and delicious. After several hours it becomes a bit softer but never really soggy.

Red kale is often considered the sweetest kale, which makes it perfect for eating raw. Another great option? Using it in juices, smoothies, and salads — just massage and soften the leaves with your hands to break down the fiber and make it easier for digestion, says Torchia.

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin.

“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.”

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Drizzle most of the vinaigrette over and toss. Use your hands to toss the greens, massaging/rubbing the vinaigrette into the kale a bit as you toss. Taste and correct the seasoning with salt and pepper. Let the salad sit for at least 10 minutes before serving.

Why do you massage kale salad? ›

Kale is fibrous and can be difficult to munch compared to other greens like romaine lettuce or spinach. The rubbing, kneading motion helps to tenderize the veg and make it easier to chew and digest. Try this for raw kale you are going to be serving or eating right away.

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.

I buy several bunches a week and use it in kale salads, stir fries, and always in my beloved beans and greens. As any good kale devotee knows, the best way to enjoy it is to strip the leaves off the tough, fibrous stems.

Raw kale leaves (any variety, such as curly kale or Lacinato kale) Olive oil or a light vinaigrette dressing.

Green curly kale and Lacinato kale (also known as Tuscan or “dinosaur” kale for its bumpy leaves) are the most common in grocery stores, but other types include Blue Ridge, Redbor, Red Russian, Scotch, Siberian, Vates, and Winterbor.

Curly Kale

It's kale's most common variety, and like the name advertises, has wavy, curly edges on each leaf.

The most commonly consumed type of kale is called "Curly Kale," but there are other varieties as well, including Lacinato (also known as Dinosaur or Tuscan Kale) and Red Russian Kale. Here's a breakdown: Curly Kale: Curly kale is the most common type and is typically used in salads, soups, stir-fries, and as a garnish.