Recipe: Kale and Citrus Salad

Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest

Are you sick of kale salad yet? We’re not!  What’s not to love about it?? Not only is it full of nutrients and antioxidants and holds up well throughout the week, it is also the perfect mood booster for this winter weather.  The almonds contain tryptophan, which is converted to the “feel good” neurotransmitter, seratonin. Both kale and citrus are good sources of folic acid, which is needed to covert the tryptophan into seratonin. High levels of seratonin are associated with enhanced mood, curbed food cravings and better sleep.  Many more reasons to keep eating kale salads!  If you are interested in learning more about the fascinating world of food and mood and some great mood boosting recipes, sign up for our cooking class on February 19th!

 

Kale and Citrus Salad

For the salad and toppings:

1 bunch kale (3/4 to 1 pound, with stems; You can use lacinato or green leaf)
3 blood oranges, peeled and sliced into rounds
1/2 cup roasted salted whole almonds, roughly chopped

For the dressing:
1 clementine or mandarin orange, juiced
1/2 lime, juiced
2 teaspoons maple syrup
1/4 cup extra-virgin olive oil
Salt and freshly ground black pepper

Preparation

Wash kale leaves, remove stems and slice leaves into ribbons.

Make the dressing: Whisk the juices together (you should have about 1/4 cup total of juice, or a little less). Whisk in the maple syrup and olive oil. The dressing will be emulsified but still thin.

Toss the kale with about half the dressing and taste. Add the remaining dressing if desired, then toss with the oranges and almonds. Taste a bite; if it needs more salt, add it now, as well as fresh pepper if desired.

This salad keeps very well; the kale gets more tender as it sits in the dressing. Refrigerate for up to 5 days.