Kale: It Wouldn’t Hurt to Try It!

In March’s Kitchen Garden Cooking School Harvest Series workshops, I will be talking all about kale! You might be thinking, “Everyone is already talking about kale.” Or “What’s the big deal with kale?” I get it – we all know kale is good for us, but sometimes it can be a little intense and taste a little “green.”

As a part of the Harvest Series workshops, it is my job to demonstrate three different ways of preparing a certain produce item. My hope is that even if it isn’t your favorite vegetable now, you may be able to learn to like it. It is not only important to eat food that is nutritious but it is important to enjoy it as well.

Kale is also a great crop to talk about in North Texas because it grows very well in our climate. It loves our mild winters and will typically grow from October all the way to April – and sometimes even longer! Kale also comes in a variety of colors and textures which can be an exciting addition to any garden or landscape.

My favorite recipe from our March Harvest Series class is the Kale Apple Salad with Honey Dressing. It is a fantastic cool-season salad that is loaded with flavor and nutrients. You won’t even know you are eating kale! Before I tried this salad, I was “kale cautious” as many of you may be. This salad changed my mind and I now make it on a regular basis for parties, holidays and even just to pack in my lunch.

Kale Apple Salad with Honey Dressing

Prep Time: 20 minutes

Cook Time: none

Serves: 10

Serving Size: 1 cup

Ingredients

• 5 cups chopped kale
• 2 small diced apples
• 1/4 cup dried cranberries
• 1/4 cup chopped pecans
• 1/4 cup feta cheese

Dressing

• 4 tablespoons honey
• 4 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Preparation 

1. Scrub and rinse kale and apples. Pat all produce dry.

2. Cut any large veins out of the kale leaves and chop into bite-sized pieces.

3. Chop the apple into bite-sized pieces.

4. Add the kale, apple, cranberries, pecans and feta cheese to a large mixing bowl.

5. In a small bowl, whisk together the honey, oil, vinegar, salt and pepper.

6. Pour the dressing mixture over the salad mixture.

7. Toss well to coat.

Kale Apple Salad Substitutions

• Use a sweet, crisp pear instead of or in addition to the apple.
• Add shredded chicken to make a hearty, filling salad.
• Walnuts may be used instead of pecans.
• Canola oil may be used instead of olive oil.

March is National Nutrition Month. Take some time this month to try a new fruit or vegetable and find a delicious way to enjoy the healthy food you eat.

To register for the next Kitchen Garden Cooking School workshop or other events, visit tarrantareafoodbank.eventbrite.com.

By Becca Knutson
Community Garden Coordinator, Tarrant Area Food Bank