Curly Kale Salad


Kale is most usually eaten as a cooked vegetable but for maximum vitamin intake it is preferable to eat it un-cooked. In this recipe the dressing is added to the kale well before the other salad ingredients so it coats and softens the kale. It really is a delicious recipe.

Make a divine salad from Curly Kale














Preparation time: 50 minutes (including standing time)
Cooking time: 0 minutes
Quantity: Serves 4 - 6

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200 gm Curly Kale
1 small red apple
1 Lebanese cucumber
60 gm low fat Feta cheese
40 gm sunflower seeds


Dressing ingredients:

2 tablespoons grape seed (or other) oil
1 tablespoon white wine vinegar
1 tablespoon honey whole grain mustard
1/2 teaspoon horseradish cream
Salt and pepper



Rinse kale well and shake dry. Remove the hard central stems and shred very finely into a large bowl.

Place the dressing ingredients in a small jar, shake well and tip over the kale. Mix through thoroughly. It is really easiest if you massage the dressing through the kale with your hands. Set aside for 30 - 40 minutes.

Place the sunflower seeds in a non-stick pan and dry roast them until golden on the stove top. Be vigilant here as they can burn easily if left unattended. Set aside to cool.

Quarter and core the apple, slice thinly and add it to the kale. Slice cucumber, dice the Feta and add them both to the bowl. Tip in the sunflower seeds and serve immediately.



The salad is really sufficient for 6 people but my family like it so much we devour it between the four of us.


Food Facts:

Kale is part of the cruciferous family. It has dark green and very curly, attractive leaves. It is fast becoming called one of our super-foods. Kale contains massive amounts of calcium and magnesium, not to mention folate, iron, potassium and carotene. It has 17 times more Vitamin C than carrots. Until the middle ages kale was a very common green vegetable in Europe. It's popularity seemed to decline for a while but it is now found in various cuisines, particularly in Denmark, Sweden and in Asian stir-fries. It is popular in soups, braised as a cooked vegetable and raw in salads.

Seeds are usually quite small in size but they are packed with nutrition and flavour. They are used in both sweet and savoury recipes. The most popular in our cuisine are sesame, sunflower, poppy and pumpkin seeds. In general, seeds contain a large amount of iron and vitamin E. They are said to reduce cholesterol in the blood. This is particularly so for sunflower seeds. Seeds can be incorporated into breakfast cereals, baking and in salads.




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