Kale Slaw with Toasted Walnuts

By on April 30, 2012

Kale ranks high on the super foods list. This nutrient dense food provides a wealth of vitamins as well as phytochemicals that may help prevent age related Cataracts and Macular Degeneration.

6 Servings

Yields: 6 servings | Serving size: 1 cup | Calories: 158 | Total Fat: 15 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 105 mg | Carbohydrates: 5 g | Dietary fiber: 1 g | Sugars: 3 g | Protein: 1 g

Ingredients

  • ¼ cup minced walnuts
  • 1 bunch kale
  • 1 large carrot, peeled and shredded
  • 1/3 cup red wine vinegar
  • 1/3 cup fruity extra virgin olive oil
  • 1 tablespoon honey
  • ½ teaspoon ground ginger
  • 1 clove garlic
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon kosher or sea salt salt, more to taste

Directions

Preheat oven to 325 degrees. Place walnuts on a cookie sheet and toast until fragrant, about 10 minutes. Cool to room temperature.

Cut center stalk away from leaves and discard. Rinse kale and pat dry with a paper towel. Using a knife, cut kale leaves into thin strips. Add kale leaves, 2 tablespoons red wine vinegar, 1 tablespoon olive oil, and ¼ teaspoon salt to a large mixing bowl. Using your hands, rub kale until it begins to wilt, about 3 minutes. Add carrot shreds, toss and set aside.

Add to a blender, remaining red wine vinegar and olive oil along with honey, ginger, black pepper and kosher salt to taste, blend until combined.

(Optional, if you prefer not to use your hands…steam kale just until wilted, add carrot shreds. Add all remaining ingredients, except walnuts, in a blender and blend until combined and smooth. Add to kale and carrots, toss to combine…sprinkle on walnuts).

Add toasted walnuts to Kale, drizzle with dressing and toss to combine.

 

Originally posted on Skinny Ms.

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Skinny Ms. http://skinnyms.com/ offers helpful hints and tips for optimal health including delicious whole food recipes, monthly challenges, daily workouts, how to's, motivation and inspiration. Through education and endless encouragement Skinny Ms. interests those with a genuine desire to begin and maintain a healthy lifestyle.

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Kale Slaw with Toasted Walnuts