🥗Katie's Kale BLT Salad

Take BLT to new heights of goodness

⬆️⬆️ The Recipe Story.

This time, Plain Jane takes a back seat to Katie’s Kale BLT Salad. Listen in to the recipe story to hear how this simple mid-winter salad marked the beginning of something special. Plus you will hear a host of kale kitchen, and nutrition tips.

Katie’s Kale BLT Salad

Good For You

• whole foods

• vegetables

• fiber source

• healthy fats

Good For

• making ahead

• winter salads

• side dish or main dish paired with protein and grain

• potlucks

Katie’s Kale BLT Salad

[Prefer to print? All subscribers can download the Recipe Card at the end of this newsletter for free while I try out this new format. Let me know what you think!]

Ingredients:

Salad Dressing:

• 1/3 cup olive oil

• 1/3 cup white balsamic vinegar

• 2 Tbsp maple syrup

• 1 Tbsp stone ground Dijon mustard

• 2 garlic cloves, minced

Salad:

• A bowlful of bite-sized, massaged* kale pieces

• 1 cup cherry tomatoes, halved (or chopped tomatoes)

• 1/4 cup shaved Parmesan cheese

• 2 Tbsp bacon crumbles OR sunflower seeds

Method:

• Measure all salad dressing ingredients into a glass jar with a tight-fitting lid. Shake to mix. Set aside. You will have enough for more than one salad.

• Massage kale and rip it into bite-sized pieces, leaving the tough rib for your compost. Place in your serving bowl.

• Sprinkle the remaining ingredients over your kale, leaving a bit of each to garnish for serving, if you like. Toss gently. Top with garnish.

• Serve immediately or refrigerate until serving, up to a couple of hours for prime presentation.

Nutrition Tips:

• Substitute sunflower seeds for the bacon for a protein and nutrition boost. The bacon was a gateway to eating kale salad for my family. Substituting sunflower seeds for the bacon came later and is still intermittent to keep them on board.

• Kale is a powerhouse of nutrition: tons of vitamins including A, B6, K, C, folate, carotenoids, and manganese. This recipe has healthy fats, to boot.

Kitchen Tips:

• This is a great basic vinaigrette. You will have extra for other salads.

• *Massage kale between your palms instead of your fingers. Much faster!

• Massage the kale ahead to bring this salad together efficiently. Or mix the entire salad a couple of hours ahead for more tender kale without sacrificing appeal. It is still pretty decent to eat as leftovers the next day.

• Add a handful or two of chopped kale to the last 5 minutes of your soup’s cooking. Boost of color!

• Freeze chopped kale to add to soups later.

• Don’t try to ‘hide’ mature kale in a smoothie. Its taste cannot be disguised easily. Baby kale is a better choice.

• Try growing kale in your garden or container garden. It is hardy (and even becomes sweeter!) in cold temperatures, so it will outlast anything else you grow.

Mentioned in the Recipe Story:

The Love Story of Eve

Leftover Pork and Potato Soup (includes some kale!)

What’s cooking up some memories around your table?

Pull up a chair and join the conversation, leaving your kale memory below. You can encourage another.

Bring a friend, there’s always room for one more.

Jane

Download your Contented Table Recipe Card below, with bonus room for you to add another recipe.

Enjoy this gift for supporting this ministry to nourish both body and soul.

Blessings to you,

Katie's Kale Blt Salad

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