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A Fresh Start

Pecan & Kale Salad…

he New Year is a time for healthy resolutions, fresh beginnings, and, let’s face it, a collective groan at the thought of saying goodbye to holiday feasts. But don’t worry, fellow food lovers! I’ve got just the ticket to ease us all into a healthier 2024 without sacrificing flavor: Pecan, Kale, and Parmesan Salad.

Now, before you roll your eyes at yet another kale salad, let me set the stage. Picture this: a crisp winter day, your post-holiday glow lingering, and the scent of fresh ingredients beckoning you to the kitchen. You’re ready to embrace healthier eating, but not at the expense of your taste buds.
Kale is a Powerhouse.

First things first, let’s talk kale. This leafy green has had quite the upsurge in recent years, transforming from a humble garnish to the star of many a healthy dish. Packed with vitamins A, C, and K, along with fiber and antioxidants, kale is a powerhouse ingredient that’s perfect for starting the year on a nutritious note.

Give your kale a massage before preparing. Yep, rubbing this leafy green makes it more tender, easier to chew, and more flavorful. Here’s why: 

  • Tenderizes: The rubbing motion breaks down kale’s tough fibers. 
  • Eases bitterness: When kale leaves are damaged, enzymes and organic compounds interact to create an isothiocyanate, which can make kale bitter. Massaging kale helps break down these compounds. 
  • Infuses flavor: Massaging kale with olive oil and/or lemon juice adds flavor before dressing. 
  • Improves texture: Massaged kale has a softer, silkier texture. 
    To massage kale:
  • Wash and remove the kale leaves from the stems. 
  • Tear the leaves into smaller pieces. 
  • Rub the leaves in your hands with olive oil and salt. 
  • Continue massaging until the leaves begin to wilt.
  • Note: You can also use a stand mixer with the paddle attachment to massage kale

The real magic happens when you begin combining kale with the right companions.

Pecans: Tasty and Good for You.

Let’s dive into the wonderful world of pecans. These buttery, crunchy nuts are a delightful addition to any salad, providing a dose of healthy fats and a satisfying texture that keeps you coming back for more. Toasting them lightly in a pan releases their rich, nutty aroma, making them absolutely irresistible. Plus, pecans are packed with antioxidants, which means they’re doing double duty—delighting your taste buds and giving your body a boost.

And what’s a salad without a little cheese? Parmesan, with its sharp, salty flavor, is the perfect match for the slightly bitter kale. A few shavings go a long way, adding a savory depth that ties the whole dish together. Not to mention, parmesan is rich in calcium and protein, making it a nutritious addition to our kale and pecan party.

Now, the dressing is where you can really let your creativity shine. I love a simple vinaigrette with maple syrup, apple cider vinegar, Dijon mustard and just a few tablespoons of bacon grease.

Pecan & Kale Salad

Servings: 8 | Prep Time: 25 minutes

Ingredients:

  • 1 bunch curly kale, stems discarded and leaves torn into pieces
  • 1 T olive oil
  • Dash of kosher salt and freshly ground black pepper
  • 5 ounces Parmesan, crumbled (about 1 cup)
  • 1 cup pecan halves, lightly toasted
  • 4 radishes, thinly sliced
  • ½ avocado, sliced
  • 2 T pure maple syrup
  • 2 T apple cider vinegar
  • 1 T Dijon mustard
  • 4 slices cooked bacon

Directions:

Step 1: Combine kale and oil in a serving bowl. Season with salt and pepper. Massage kale gently until leaves soften, about 4 to 5 minutes. Top with Parmesan, toasted pecans, radishes, and avocado.

Step 2: Whisk together maple syrup, vinegar, and mustard in a bowl.

Step 3: Cook bacon in a medium skillet over medium heat for about 7 minutes or until crispy. Transfer to a cutting board and chop. Add bacon and 2 tablespoons of bacon fat to the dressing and whisk to combine. Season with salt and pepper. Add to salad and toss to combine. Serve immediately.

About Terry Olson

Terry loves culinary arts, adult beverages and hiking in the North State wilderness. You may find him soaking up the sun at one of our area’s many state or national parks or sitting on a barstool sipping on a cold locally brewed craft beer.

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