Thursday, February 16, 2012

Raw Kale Salad and Roasted Root Vegetables

I have to admit first, that I was pleasantly surprised with the taste of raw kale and chard. I thought the bitterness and toughness of the leaves and stems could not be overcome, unless stir-fried Asian style. Fortunately, I was wrong, with a simple vinaigrette, a dash of honey, and some macerating, the leaves and stems became delicious raw. Because they are hearty greens, you can make the salad a day or two in advance, and it just keeps getting better really. The leaves tenderize and don't wilt like lettuce greens or spinach leaves. And the nutrition is off the charts good for you! No wonder Kale is a buzz word on the health markets right now.

  • 5 stalks rainbow kale
  • 6 stalks of beet chard (keep the beet for roasting, recipe below)
  • zest of 1 lemon
  • scant 1/4 cup lemon juice (1 1/2 lemons, juiced)
  • 2 teaspoons honey
  • 3 Tablespoons olive oil
  • 2-3 cumquats, thinly sliced
  • Raw or roasted, unsalted almonds (optional)
1. Separate the leaves from the stalks of the rainbow kale and beet chard. Tear the leaves up in your hand. Chop the stems. You can make two separate salads stems and leaves, or combine them.

2. In a small measuring cup whisk the lemon zest, lemon juice, and honey with a fork. Gently stream in the olive oil, while whisking.

3. Pour dressing over greens and add cumquats. Also add whole almonds if you like. Serve with fish, chicken, pork, or quinoa salad.

I garnished with a raw floret of golden cauliflower, and even tossed some in the salad for color.

Roasted Root Vegetables

The winter brings an abundance of colorful root vegetables. If you roast them up, the natural sugars intensify and make a great side to dishes like pork, chicken, or lean steak. Keep this simple recipe in mind and you'll find roasting is a great, easy way to cook up winter vegetables.


  • 3 parsnips, peeled, small chop
  • 3 carrots, peeled, small chop
  • 2 beets, peeled, small chop
  • 1 purple sweet potato, peeled, small chop
  • 2 teaspoons olive oil
  • 1 teaspoon honey (optional)
  • 1/8 teaspoon salt (optional)

This combination was inspired by a recent trip to the farmer's market where I found purple (Japanese) sweet potatoes, but feel free to mix and match sweet potatoes, purple or red potatoes, or any other root vegetable. Just cut them to the same size and they will roast up fine.

Toss the chopped vegetables with olive oil and salt (optional). I separated the carrots and parsnips from the beets and potatoes to keep the colors bright, but it's not necessary.

Roast on a baking sheet or roasting pan. Lay them flat if you can so they can crisp up. Roast at 425 F for 20 minutes, then turn, and roast for 20 more minutes or tender.

Add honey for a touch of sweetness if desired.

Roasted Root Vegetables with Pork Chop

For Raw Kale and Beet Chard Salad and Roasted Root Vegetables nutrition facts, please visit the Shape Up America! website. Just click on the links!

No comments:

Post a Comment