True Food Kitchen- Tuscan Kale Salad

29 Feb

If your like me, you are probably always trying to find ways to get more greens into your diet.  That could be hiding spinach in your smoothie to simply just eating a giant salad.  This recipe is a must add to your green foods collection.

Before I share the recipe, lets take a quick look at kale.

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Kale has 33 calories per cup, 2 grams of protein and one gram of fiber.  It also will give you 206% of your daily recommended Vitamin A, 134% Vitamin C, 9% calcium and 6% iron.  It also had a low estimated glycemic load of 3 and is a strong anti inflammatory.  Not to shabby, right?

According to NutritionData.com,

This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

It is safe to say, kale is a pretty good bang for your buck as far as food goes.  So, eat up!

Here is a recipe that will have you craving the good green stuff.

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True Food Kitchen Tuscan Kale Salad

Click here to go to the restaurant webpage.

Video: Tuscan Kale Salad

To find this recipe online and look at the nutrition information, click here.

According to the recipe page,
Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.

Ingredients

  • 4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, "dinosaur,”) midribs removed
  • Juice of 1 lemon
  • 3-4 tablespoons extra-virgin olive oil
  • 2 cloves garlic, mashed
  • Salt & pepper, to taste
  • Hot red pepper flakes, to taste
  • 2/3 cup grated Pecorino Toscano cheese or other flavorful grating cheese such as Asiago or Parmesan <—I use Asiago since I can’t find Pecorino
  • 1/2 cup freshly made bread crumbs from lightly toasted bread <—I don’t use bread crumbs, I skip this ingredient

Instructions

  1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
  2. Pour over kale in serving bowl and toss well.
  3. Add 2/3 of the cheese and toss again.
  4. Let kale sit for at least 5 minutes (10 is better). Toss again, and top with remaining cheese.

Ingredients

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End result

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Eat up!

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Questions:

  • Have you ever eaten at True Food Kitchen?
  • Do you like kale?
  • How do you eat your kale?

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14 Responses to “True Food Kitchen- Tuscan Kale Salad”

  1. loftyappetite February 29, 2012 at 2:48 pm #

    your photos have gotten so gorgeous with your new camera! love it. I haven’t been able to eat kale on its own, only cooked. I find it to be so bitter (and makes my breath stink haha)! I’ve heard if you “massage” it with olive oil it gets rid of that. Is that what you do with the dressing? Or do you know any other tricks to avoid the bitterness?

    • Trainer Kjirsten- Balanced Healthy Life February 29, 2012 at 3:55 pm #

      Thank you for the nice picture comment! :)

      If you put the olive oil and lemon on the kale and let it sit about 10 minutes, there is no bitter taste left. My husband tried the kale right after I washed it and thought it was bitter and tasted “healthy” but once I dressed the salad, he couldn’t stay away from it, calling it addicting! Give this recipe a try, you’ll love it! were actually planning on having it again tomorrow night for dinner!

  2. Heather @ Get Healthy with Heather February 29, 2012 at 3:10 pm #

    I had actually never heard of the true kitchen restaurant before… But if they serve food like this up I think I’d love it! Kale’s the bomb :)

  3. sweetlyvegan February 29, 2012 at 5:59 pm #

    We love TFK and the kale salad!! Chase orders it every time we go! I on the other hand like to try something new every time we go lol but I just like to try everything! But the kale salad is hands down the best salad on the menu. I’m glad you made this and have the recipe right here, its been a few months since I have had it and I would love to make it right at home! looks soo yummy!!!

  4. danielle March 1, 2012 at 7:39 am #

    why do you omit the croutons? Seems like that would add a great element.

    • Trainer Kjirsten- Balanced Healthy Life March 1, 2012 at 9:57 am #

      I just don’t like them for some reason, I never have. If you like them then for sure add them into the salad! :) They would make a good crunch factor!

  5. Brooke April 15, 2012 at 5:35 pm #

    So glad you posted this recipe. I finally made it tonight and even Brynn liked it! Yay! We are pretty unhealthy eaters (pizza, chipotle, & spaghetti weekly), so to be able to add something so good for us that we enjoy is really exciting. Thanks Kj!

    • Trainer Kjirsten- Balanced Healthy Life April 15, 2012 at 6:39 pm #

      Ahhh, thanks Brooke! I’m so happy the whole family liked it, even Brynn! You can always make spaghetti, pizza and homemade chipotle like burritos/bowls at home to make them healthy! Plus, Brynn can help out in the kitchen!

      By the way, I saw Jeremy’s facebook pic of Brynn all dress up for a recital she looked so adorable! I miss you guys! We’ll be back in MN soon and we will have to plan to get together!

Trackbacks/Pingbacks

  1. Tuesday Recap and PB2 Smoothie Bowl Recipe « - March 13, 2012

    [...] Dinner- Small portion of steak and a huge serving of kale salad [...]

  2. Baked Chickpea Recipe and Eats from the Day « - March 22, 2012

    [...] Dinner-  Turkey meatballs (homemade) and Tuscan kale salad [...]

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