Kale, Pine nuts & cranberries

Kale is a leafy green vegetable that is not only nutritious but also incredibly versatile in the kitchen. It makes a tasty addition to soups, casserole or even simple sautéed as a side dish.  It is packed with vitamins and minerals, making it a great addition to any meal. One of my favorite ways to enjoy kale is in a salad with pine nuts and cranberries. The combination of textures and flavors in this dish is simply delicious.

To start, you will need two bunches of kale. Tear the leaves into bite-sized pieces and remove the tough stalks. You can also use pre-chopped kale if you prefer. Steam the kale in a steamer basket until it turns bright green, about 5-7 minutes. This step helps to soften the kale and make it easier to digest. While the kale is steaming, toast a quarter cup of pine nuts in a sauté pan over medium heat. Be sure to keep an eye on them, as they can burn easily. Once they are golden brown and fragrant, remove them from the heat and set them aside to cool.  In a large mixing bowl, combine the juice of half a lemon, two tablespoons of extra virgin olive oil, and a pinch of sea salt. Whisk the dressing together until well combined. Add the steamed kale, toasted pine nuts, and a quarter cup of dried cranberries to the bowl. Gently toss everything together until the kale is evenly coated with the dressing.

The finished dish is a beautiful medley of flavors and textures. The slight bitterness of the kale is complemented by the sweetness of the cranberries, while the pine nuts add a satisfying crunch. This salad is perfect as a side dish or a light lunch on its own.

Kale, pine nuts, and cranberries salad is not only delicious but also healthy and nutritious. Kale is a nutrient-dense vegetable that is high in vitamins A and C, as well as antioxidants. Pine nuts are a good source of healthy fats and protein, while cranberries add a touch of sweetness and a burst of flavor. Kale is a highly nutritious leafy green that is packed with essential vitamins and minerals. It is a great source of vitamin A, vitamin C, vitamin K, and calcium. It also contains antioxidants that help protect against oxidative stress and inflammation in the body.

One cup of raw kale contains only 33 calories but provides 206% of the recommended daily intake of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. Kale is also high in fiber, which helps promote digestive health and keep you feeling full and satisfied. In addition to these essential nutrients, kale contains small amounts of iron, magnesium, potassium, and folate. It is also a good source of plant-based omega-3 fatty acids, which are important for heart health and reducing inflammation in the body. Overall, kale is a nutrient-dense superfood that can be a valuable addition to a healthy diet. Whether eaten raw in salads, sautéed as a side dish, or blended into smoothies, kale can provide a wide range of health benefits and contribute to overall well-being.

Kale, Pine nuts & Cranberries

Kale, pine nuts, and cranberries come together in this delicious and nutritious salad that is perfect for any occasion. This recipe is a great way to incorporate kale into your diet and enjoy its numerous health benefits. The combination of crunchy pine nuts, sweet dried cranberries, and tangy lemon juice creates a flavor profile that is sure to please your taste buds.

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Ingredients

  

• 2 bunches of kale torn into pieces and stalks removed
• 1/4 cup pine nuts
• 1/4 cup dried cranberries
• 2 tablespoons extra virgin olive oil
• Pinch of sea salt
• Juice of 1/2 lemon

Instructions

 

• Begin by steaming the torn kale in a steamer basket until it turns a bright green color. This will help to soften the kale and make it easier to eat.
• While the kale is steaming, toast the pine nuts in a sauté pan over medium heat until they become golden brown and fragrant. Be sure to keep an eye on them as they can burn quickly.
• Once the kale and pine nuts are finished cooking, allow them to cool slightly before assembling the salad.
• In a large mixing bowl, combine the lemon juice, olive oil, and sea salt. Stir the ingredients together until well combined.
• Add the steamed kale and toasted pine nuts to the bowl with the dressing. Toss the ingredients together until the kale is evenly coated with the dressing.
• Finally, add the dried cranberries to the salad and give it one final toss to incorporate all of the flavors.

Notes

This Kale, Pine nuts & Cranberries salad is a healthy and flavorful dish that can be enjoyed as a light lunch or as a side dish with your favorite meal. The combination of the crunchy pine nuts, chewy dried cranberries, and fresh kale creates a salad that is both satisfying and nutritious. Give this recipe a try and enjoy all of the wonderful flavors that it has to offer!

Next time you’re looking for a simple yet satisfying salad recipe, give this kale, pine nuts, and cranberries dish a try. It’s sure to become a new favorite in your meal rotation. Enjoy!