Kale & Cranberry Salad
•
1 bunch of kale, washed,
dried, and torn into small bite site pieces
1 bunch of kale, washed,
dried, and torn into small bite site pieces
•
1 large handful of dried
cranberries
1 large handful of dried
cranberries
•
¼ cup slivered almonds,
toasted
¼ cup slivered almonds,
toasted
•
¼ cup pepita seeds
(pumpkin seeds) optional
¼ cup pepita seeds
(pumpkin seeds) optional
Dressing: (all of these ingredients keep for a long
time in your pantry)
time in your pantry)
•
¼ cup olive oil
¼ cup olive oil
•
2 tbsp red wine vinegar
2 tbsp red wine vinegar
•
½ tsp dill weed
½ tsp dill weed
•
1/2 tbsp sugar
1/2 tbsp sugar
•
½ tsp salt, pepper,
garlic powder, onion powder, and dry mustard, each
½ tsp salt, pepper,
garlic powder, onion powder, and dry mustard, each
DIRECTIONS
1.
For children, have kids tear
the leaves to make bite size pieces.
For children, have kids tear
the leaves to make bite size pieces.
2.
Toast the almonds and/or
pepita seeds.
Toast the almonds and/or
pepita seeds.
3.
Add the nuts and
cranberries to the kale in a large bowl.
Add the nuts and
cranberries to the kale in a large bowl.
4.
Mix all dressing
ingredients together with whisk or shake it up in a glass jar with lid.
Mix all dressing
ingredients together with whisk or shake it up in a glass jar with lid.
5.
Just before serving, add
dressing to salad based on taste. Remember, a little goes a long way.
Just before serving, add
dressing to salad based on taste. Remember, a little goes a long way.
Who screams for Kale? We do!
All of the kids tried the salad, and 3/4 of them said they ‘loved it’!
Try it!
What we learned today: Greens
R Good 4 You!
R Good 4 You!
ü Kale, Spinach, Dark Greens – beautiful color
of green represents health
of green represents health
ü Kale is packed with vitamins and minerals and
very low calorie = nutrient dense!
very low calorie = nutrient dense!
o
1 cup =
33 calories, 206% Vitamin A, 134% Vitamin C, and iron & calcium too
1 cup =
33 calories, 206% Vitamin A, 134% Vitamin C, and iron & calcium too
ü Add fruit and nuts to salads to
increase flavor and nutrition
increase flavor and nutrition
o
Serve as
a main dish or a great potluck side
Serve as
a main dish or a great potluck side
Kids Kitchen Konnection:
Involve your kids in the food preparation
process, this increases their chances of trying new/unwanted foods! Serve nutritious foods in lots of different
ways, and see what works best. (ie. Smoothies, cooked, salads, raw with dips,
etc.)
process, this increases their chances of trying new/unwanted foods! Serve nutritious foods in lots of different
ways, and see what works best. (ie. Smoothies, cooked, salads, raw with dips,
etc.)
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