Ingredients with Measurements:
- 2 medium sweet potatoes, peeled and cubed
- 1 bunch of kale, stems removed and chopped
- 1/4 cup of dried cranberries
- 1/4 cup of chopped pecans
- 1/4 cup of crumbled feta cheese
- 2 tablespoons of olive oil
- 1 tablespoon of honey
- 1 tablespoon of apple cider vinegar
- Salt and pepper to taste
Special equipment needed:
- Baking sheet
- Large mixing bowl
Step-by-step instructions:
1. Preheat the oven to 400°F.
2. In a large mixing bowl, toss the sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet and bake for 20-25 minutes, or until they are tender and golden brown.
3. While the sweet potatoes are roasting, prepare the kale. In the same mixing bowl, add the chopped kale, 1 tablespoon of olive oil, and a pinch of salt. Massage the kale with your hands for a few minutes until it becomes tender and wilted.
4. In a small bowl, whisk together the honey and apple cider vinegar to make the dressing.
5. Once the sweet potatoes are done, remove them from the oven and let them cool for a few minutes.
6. In a large serving bowl, combine the roasted sweet potatoes, massaged kale, dried cranberries, chopped pecans, and crumbled feta cheese.
7. Drizzle the honey and apple cider vinegar dressing over the salad and toss to combine.
8. Serve immediately or refrigerate until ready to serve.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
400°F
Serving size:
4-6 servings
Nutritional information:
Calories: 230
Fat: 12g
Carbohydrates: 28g
Fiber: 4g
Protein: 4g
Substitutions for ingredients:
- Instead of sweet potatoes, you can use butternut squash or carrots.
- Instead of kale, you can use spinach or arugula.
- Instead of dried cranberries, you can use raisins or chopped dates.
- Instead of pecans, you can use walnuts or almonds.
- Instead of feta cheese, you can use goat cheese or blue cheese.
Variations:
- Add grilled chicken or shrimp for a protein boost.
- Add sliced avocado for extra creaminess.
- Add sliced red onion for a pop of color and flavor.
Tips and tricks:
- Massaging the kale helps to break down the tough fibers and makes it more tender and flavorful.
- Roasting the sweet potatoes brings out their natural sweetness and adds a nice texture to the salad.
- Make sure to toss the salad well to distribute the dressing evenly.
- This salad can be served warm or cold.
Storage instructions:
Store any leftover salad in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
This salad is best served cold, but if you prefer it warm, you can reheat it in the microwave or in a pan on the stove.
Presentation ideas:
Serve the salad in a large bowl or on individual plates. Garnish with additional chopped pecans and dried cranberries.
Garnishes:
Chopped pecans and dried cranberries.
Pairings:
This salad pairs well with grilled chicken or fish.
Suggested side dishes:
Crusty bread or roasted vegetables.
Troubleshooting advice:
If the sweet potatoes are not cooked through after 25 minutes, you can put them back in the oven for an additional 5-10 minutes.
Food safety advice:
Make sure to wash your hands and all produce before preparing the salad. Store any leftovers in the refrigerator and discard any that have been left out at room temperature for more than 2 hours.
Food history:
Sweet potatoes and kale are both nutrient-dense vegetables that have been enjoyed for centuries. Sweet potatoes are native to South America and were first cultivated by the Incas. Kale is a member of the cabbage family and has been grown in Europe for over 2,000 years.
Flavor profiles:
This salad is sweet, savory, and slightly tangy, with a variety of textures from the roasted sweet potatoes, crunchy pecans, and chewy dried cranberries.
Serving suggestions:
This salad makes a great lunch or light dinner. It can also be served as a side dish for a larger meal.
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