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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.


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,

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.


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.


  • 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


  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.



End result


Eat up!



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