Ingredients with Measurements:
- 1 bunch kale, washed and chopped
- 1/4 cup acidophilus yogurt
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts
Special equipment needed:
- None
Step-by-step instructions:
1. In a small bowl, whisk together the acidophilus yogurt, olive oil, apple cider vinegar, honey, salt, and black pepper.
2. In a large bowl, add the chopped kale.
3. Pour the dressing over the kale and massage it with your hands for a few minutes until the kale is coated and slightly wilted.
4. Add the dried cranberries and chopped walnuts to the bowl and toss to combine.
5. Serve immediately.
- Time:
Preparation time: 10 minutes
- Cooking time: None
Temperature:
- None
Serving size:
- 4 servings
Nutritional information:
- Calories: 210
- Fat: 16g
- Carbohydrates: 16g
- Fiber: 2g
- Protein: 4g
Substitutions for ingredients:
- Acidophilus yogurt can be substituted with plain Greek yogurt or sour cream.
- Olive oil can be substituted with any other neutral oil.
- Apple cider vinegar can be substituted with any other vinegar.
- Honey can be substituted with maple syrup or agave nectar.
- Dried cranberries can be substituted with raisins or chopped apricots.
- Chopped walnuts can be substituted with any other nut or seed.
Variations:
- Add sliced avocado or cherry tomatoes for extra flavor and nutrition.
- Use baby kale instead of regular kale for a milder flavor.
- Add crumbled feta cheese or goat cheese for a creamy texture.
Tips and tricks:
- Massaging the kale with the dressing helps to soften it and make it more flavorful.
- Make the dressing ahead of time and store it in the fridge for up to a week.
- Toast the walnuts in a dry skillet for a few minutes before adding them to the salad for extra crunch.
Storage instructions:
- Store any leftovers in an airtight container in the fridge for up to 2 days.
Reheating instructions:
- None
Presentation ideas:
- Serve the salad in a large bowl or on individual plates.
- Garnish with fresh herbs or additional nuts and seeds.
Garnishes:
- Fresh herbs such as parsley or cilantro.
- Additional nuts and seeds such as pumpkin seeds or sliced almonds.
Pairings:
- Serve with grilled chicken or fish for a complete meal.
- Pair with a glass of white wine or sparkling water.
Suggested side dishes:
- Garlic bread or crostini.
- Roasted vegetables such as sweet potatoes or Brussels sprouts.
Troubleshooting advice:
- If the kale is too tough, try massaging it with the dressing for a few minutes longer.
- If the dressing is too thick, add a splash of water or more olive oil to thin it out.
Food safety advice:
- Wash your hands and all produce before preparing the salad.
- Store any leftovers in the fridge and discard after 2 days.
Food history:
- Kale has been cultivated for over 2,000 years and was a popular vegetable in ancient Rome and Greece.
- Acidophilus yogurt contains live cultures of beneficial bacteria that can aid in digestion and boost the immune system.
Flavor profiles:
- The acidophilus yogurt dressing adds a tangy and creamy flavor to the salad.
- The dried cranberries and honey provide a sweet contrast to the bitter kale.
- The walnuts add a nutty and crunchy texture to the salad.
Serving suggestions:
- Serve as a side dish or a light lunch.
- Great for picnics or potlucks.
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