Kale salads are all the rage now- I know many of my clients and friends have been buying the bagged mixes from places like Costco, Giant, and Trader Joe's and think they are absolutely delicious. Delicious they might be, but though they are made up of mostly kale, the dressing and cranberries make for a high sugar and calorie dense meal or side dish.
Since I personally do enjoy a creamy and sweet kale salad, I decided re-vamp the bagged version and make it quite a bit healthier. I've decreased the amount of dried fruit and made the salad dressing recipe much much healthier by using yogurt and reducing the amount of added sugar. This recipe appeared in last month's issue of "Wayne Living Magazine."
SALAD INGREDIENTS [4 servings]
· 1 bunch kale, leaves chopped fine (bottom part of stem removed)
· 2 tbsp dried cranberries
· 1 diced apple
· 2 cups shredded Brussels sprouts or broccoli slaw blend
· ¼ c unsalted pumpkin seeds (find in bulk at Whole Foods or Wegman’s)
POPPY SEED DRESSING INGREDIENTS [makes about 12 servings (2 tbsp each)]
· ½ onion, very finely diced
· 1 c nonfat plain Greek yogurt
· ½ c light canola or olive oil mayonnaise
· 1 ½ tbsp sweet vinegar (e.g: raspberry white balsamic, apple cider vinegar, well-aged balsamic)
· 2 tbsp honey or agave
· 1 pinch salt
· ½ tsp mustard powder
· 1 tbsp poppy seeds
DIRECTIONS
1. Combine all of dressing ingredients in bowl and mix well (or mix in blender).
2. Mix all of the salad ingredients in large bowl and add dressing to this. Toss and enjoy! Serve ¼ of salad ingredients with 2 tbsp Poppy Seed Dressing. For a complete meal, add quinoa or farro and a protein such as chicken breast or grilled shrimp.
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Nutrition info (1/4 salad mix using broccoli slaw blend + 2 tbsp dressing): 190 calories, 7 g fat, 26 g carb (5 g fiber), 8 g protein
