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Lemony Kale Salad
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Source: Cooking Light August 2012

Serves: 6 (1 cup servings)

Given its super nutritious profile, kale is becoming one of the most popular greens to prepare. This citrusy summer salad provides an extra dose of iron in the pumpkin seed kernels and vitamin K in the Swiss chard. For a double dose of super foods you can use walnuts instead!


1 tablespoon fresh lemon juice

1 tablespoon olive oil

1/2 teaspoon sugar

1/2 teaspoon freshly ground black pepper

1/4 teaspoon kosher salt (optional)

4 cups torn kale leaves

2 cups torn Swiss chard leaves

4 teaspoons unsalted pumpkin seed kernels

1/4 cup sliced green onions (about two)

1 ounce shaved pecorino Romano



  1. Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.
  2. Heat a skillet over medium heat. Add kernels; cook 5 minutes or until brown, stirring frequently. Add kernels, onions, and cheese to greens; toss. 

Nutritional information per serving: Calories 65, Fat 4 g, Sat fat 0.8 g, Mono fat 2 g, Poly fat 0.8 g, Protein 2.6 g, Carbohydrate 6.3 g, Fiber 1.4 g, Cholesterol 2 mg, Iron 1.4 mg, Sodium 234 mg, Calcium 87 mg



Variation with Apple Walnut!

Combine 1 tablespoon cider vinegar, 1 tablespoon walnut oil, 1/4 teaspoon kosher salt, 1/2 teaspoon brown sugar, and 1/2 teaspoon pepper. Add 4 cups torn kale and 2 cups torn Swiss chard; toss. Let stand 10 minutes. Add 1 cup sliced Granny Smith apple, 1/2 cup sliced celery, 1/4 cup sliced red onion, 1 ounce crumbled blue cheese, and 2 tablespoons toasted walnuts; toss.

Serves 6 (serving size: 1 cup)

Calories 94, Fat 5.6 g (sat 1.3 g), Sodium 228 mg

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