Saturday, January 15, 2011

Chard and Kale Salad

Eating green leafy vegetables is one of the healthiest things you can do. Especially in the wintertime, when your body needs it the most. When it comes to leafy veggies, the darker the leaf the better is is for you. This puts kale and chard, two winter favorites, right at the top of the list.

The thing about kale and chard, however, is that the leaves tend to be much thicker and therefore tougher to chew. They nearly always have to be cooked. Using them in cold salads is usually out of the question. Usually.

Things like citric acid and salt tend to help break down leafy material. By applying these ingredients to the leafs and allowing them to "cook" overnight, a cold kale salad becomes an easy and delicious option to your wintertime menu! Remember, this salad must be made at least one day ahead!

Begin by whisking together in a large bowl:
3/4 c olive oil
1/2 c lemon juice
2 cloves garlic, minced
2 t sea salt
1 t cayenne pepper
1 bunch chard
1 bunch kale
Wash the leaves well and shake off all excess water. Rub the marinade into each leaf real well and set the leaves aside in a large bowl. Do not neglect this step! It is very important to rub the marinade into each leaf! When all the leaves have been marinated, add to them:
1 small red onion, thinly sliced
2 medium avocados, cubed
1-1/2 c shitake mushrooms, thinly sliced
Pour the marinade over the salad and mix well by hand, mashing the avocados into the leaves. When well mixed and thoroughly coated, cover the salad and refrigerate overnight. The leaves will cook in the lemon juice and salt and should be wilted the next day. Garnish with:
seeds from 1 medium pomegranate
toasted walnuts

A tasty side salad any time of year. It's also great on its own, garnished with a piece of salmon or grilled chicken.



  1. I keep trying ways to like greens. I've come to like brussel sprouts but the greens are still tough. I like the idea of the pomegranate seeds and mushrooms however. Maybe I'll give it another go :)

  2. This looks great. We're always looking for ways to fit more greens into our diet too. We do cooked beet greens from time to time and collards with sesame seed oil.

    I've never tried this technique so it will be a fun one to try.