Thursday, July 28, 2011

Tuscan Kale Salad

The other day we were lucky enough to be invited on a boat to cruise around Long Island Sound.  It was gorgeous, the girls had a grand time leaping off the boat and flinging horseshoe crabs at each other.

We had a late lunch at the Yacht Club and I ordered the Garden Salad.  It was delicious.  Not a wilted lettuce leaf in sight.  It was made with Tuscan Kale and the addition of a delicious dressing made it a refreshing treat.

Kale is such a powerhouse of goodness, packed full of Vitamin K and C, lutein and zeoxanthin.  I've read that during World War II in England the growing of kale was encouraged by the "Dig for Victory" campaign.  Although I've always enjoyed kale cooked, I had no idea how delicious it could be cold.

This is my attempt to recreate that lovely salad.  Although it does involve a fair amount of chopping, it's worth the effort and even tastes wonderful the next day.  Unusual for a salad.

1 bunch of Tuscan Kale, stems removed and leaves VERY finely chopped
1 red pepper, finely diced
1 orange pepper, finely diced
1 yellow pepper, finely diced
1/2 red onion, finely diced
1 cup of sunflower seeds
A large handful of fresh herbs, finely chopped.  I used parsley and basil

1 tablespoon of Dijon mustard
1 tablespoon of runny honey
 1 tablespoon of white wine vinegar
Zest and juice of a lemon
4-6 tablespoons of olive oil
salt and pepper

Chop all the salad ingredients (except the sunflower seeds) and place in a bowl.

To make the dressing mix the honey, mustard, lemon juice and zest, vinegar and salt and pepper together to a smooth paste. 

Whisk in the the olive oil one tablespoon at a time.

Check seasonings.

Pour over the salad, add the sunflower seeds and combine.

Chill in the refrigerator until ready to serve.

Finish with one more squeeze of lemon juice.


  1. What a bright and colorful salad! You did a great job recreating it. It sounds utterly delicious!

  2. The salad looks wonderful. Salads are my favourite summer food but mine tend to get boring. This is one I'll have to try. Love the apron too.

  3. Sounds like such a fun time and your salad looks wonderful!

  4. We love Kale here. Your salad looks very pretty and delicious! I can almost taste all the different flavours and textures! I am bookmarking this one for sure! xxoo

  5. That sound delicious. I tried growing kale but it was very chewy. I must try again with a different variety. Diane

  6. Mary this salad is gorgeous & sounds so delicious!

  7. What a fun getaway! I've never used kale in anything but a smoothie. I think it's time to try it. Your salad is so colorful, I like it.

  8. Well, everything mixed with the kale sounds delicious, so I'm going to have to give this one a shot. I don't think I've ever tried cooked kale, but I need to jump on the bandwagon with this healthy green. Thanks for the inspiration!!!

  9. Yum! I've been dying to try some kale, and this looks perfect to start.

  10. My sweet husband would love this salad...He is in love with kale. This salad is really very colorful and I'm positive that it is delicious!
    Good job

  11. Another great looking salad that I'm adding to my list for this summer. I've never tried kale either, and this looks like a good way to do it. :)

  12. Brilliant salad. Kale is like the new 'black' of ingredients. I love it! And that dressing sounds amaaaaaaazing :)

  13. Such a colorful salad. This would cheer me up, anytime and it sounds delicious.


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