Garden to Table: Kale and Citrus Salad with Pepitas
A few weeks ago we planted our spring garden with kale, tomato plants, zucchini, basil and a few other varieties. Before we planted, we got out the rototiller one morning to turn over the soil,
and put in the small plants (I didn’t start from seeds this year)…
And, now that everything has been growing for a few weeks, I was ready for the first harvest the other day…
I really enjoy growing some of my own vegetables in the backyard which I then use right from the garden in my kitchen — the ultimate luxury of eating garden to table.
Here’s a simple kale salad made with fresh leaves from our small vegetable patch. The rest of the ingredients are store-bought and probably imported from faraway lands – there aren’t too many avocado or citrus farms in NJ – at least not that I am aware of. If you don’t have a garden, you can buy the kale at your local market too.
This salad is delicious and easy and is a nice addition to the menu for an early summer evening. It is packed full of healthy ingredients and provides 8 grams of dietary fiber. Kale is known for antioxidants, anti-inflammatory nutrients and glucosinolates which have been studied in connection with cancer prevention. A lot of researchers are looking at these relationships, and if you’d like to learn a bit more about this research, see this page from the National Cancer Institute.
Kale and Citrus Salad with Pepitas (serves 6)
- 2 Tbsp. lemon juice
- 2 Tbsp. orange juice
- 1 ½ bunches kale, stems removed and torn into small pieces
- 1 ½ avocadoes, sliced
- 6 scallions, sliced into rounds
- 1 Jicama, diced
- 2 oranges, peeled, segments cut in half
- ¼ cup pepitas, toasted
- 1/2 tsp kosher or sea salt, if desired
- ½ tsp. black pepper
1. Place orange juice and lemon juice in a small pan on top of stove and heat on medium until reduced by approximately ½ volume.
2. Place kale in a large bowl and using your hands massage approximately ½ the avocado into the kale leaves (wear plastic gloves for food preparation).
3. Add the rest of the avocado, scallions, jicama, orange segments, pepitas and orange/lemon reduction.
4. Season with salt and pepper.
Nutrition Information (per serving): 140 calories; 8 grams fat; 1 grams saturated fat; 0 mg cholesterol; 170 mg sodium; 18 grams carbohydrates; 8 gram dietary fiber; 3 gram protein (values are approximate).
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