Kale Convert Salad with Mustard Shallot Dressing

When you hear about a kale salad, you are in one of two camps...

The first is "what the heck is a kale salad?", or the second: "more kale salad please!". If you find that you are not in one of these two camps...it just means that you haven't had the right kale salad.This dish will forever change any struggle you might have with getting your daily dose of dark leafy greens.

I suggest using Tuscan kale due to it being much more tender than curly kale. You can even dress the entire salad and it will keep and tenderize in the fridge overnight. This dressing recipe is enough for both your salad and to keep some extra in a glass bottle ready for topping veggies or other various salad greens in the following week. I also sprinkle this salad with some fresh shavings of sheep's milk Pecorino Romano. It has a rich, sharp bite, letting you use just a touch for a big impact - but you could easily omit it, and you've got vegan paradise...(or use it to lighten up a dinner with cast-iron skillet, grass-fed steak. ;-) - either way, it's my main event!)

If you have some sort gadget such as a Magic Bullet/Nutribullet, or some other counter-top blender, the dressing is incredibly easy to make. But you can always chop everything by hand if needed or preferred.

This recipe has made believers out of some of my greatest skeptics. Frankly, it's hard to argue with shallots, garlic, and Dijon mustard. My mom asks for this salad by name...well, not really, it's more of a 'can you make that yummy salad?'. I always happily oblige, and if this addicting bowl of greens doesn't make me happy, my mom's giant smile when I present her with a full bowl - always does.

Happy COOKing!

The Recipe: 

Makes 2 - 4 Servings as a meal

Makes 6 - 8 servings as a side

Salad Ingredients

• (1) bunch of Tuscan kale, de-stemmed and julienned 
• (2) shallots
• (2) small cloves of garlic
• The juice of 1.5 lemons, approximately (1/4) cup
• (1/4) cup olive oil (you ultimately want equal parts olive oil and lemon juice)
• (1.5) tablespoons of dijon mustard
• (1/2) teaspoon sea salt (to taste)
• (1/4) teaspoon fresh ground black pepper (to taste)
• Freshly shaved Pecorino Romano (optional)

Directions

1. Thoroughly wash and chop the kale and set aside in a large bowl
2. For the dressing: throw into a counter-top blender (or mince/chop by hand): peeled shallots, peeled garlic, the dijon mustard, olive oil, lemon juice, sea salt, and black pepper.
3. Blend the  dressing until smooth
4. Toss the kale greens with the dressing, bit by bit until lightly coated. (set aside remaining extra dressing)
5. Top with shavings of Pecorino Romano if desired
6. Leftover dressed salad should keep for 2-4 days in the refrigerator. Extra salad dressing can be kept in a glass container in the refrigerator for approximately one week.

Helpful Health: 
This recipe rests entirely on kale, and rightfully so, considering it's incredible health profile. Paired with shallots and garlic, we've got a bowl chock full of antioxidants. 

Kale contains calcium, vitamin A, vitamin C, and vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. The majority of kale's health benefits are linked to the high concentrations of vitamins A, C, and K, phytonutrients, carotenoids, and flavonoids - all specific antioxidants associated with anti-cancer benefits.  

Shallots also contain flavonoids that may reduce the risk of developing cancer, heart disease, and diabetes, while garlic has shown an association between an increased intake of garlic and a reduced risk of certain cancers, including cancers of the stomach, pancreas, breast, and colon. Garlic has also been linked to lowering blood pressure, along with having antiviral, antibacterial, and anti-fungal properties. (If cooking with garlic, allowing it to sit for at least five minutes after chopping or crushing will maximize it's health-promoting properties!) 

Helpful Health information was adapted from WebMD ,the National Cancer Institute , and Dr. Andrew Weil at DrWeil.com

Roasted Winter Bowl

I know this recipe says it's for winter, but truth be told: I eat it all year round. My husband and I crafted this recipe by combining and altering two recipes that we already loved (found here and here) to create this completely satisfying meal.

Make it with gnocchi for a hearty full meal, or nix those little puffs of potato for an amazing side that is also gluten-free and paleo-friendly. The secret is entirely the walnuts. They are incredibly delicious and impart their toastiness on the veggies as they roast in the oven.

I've won over many a family member and friend with this winner. It's my weeknight go-to when I need something quick, easy, and comforting. 

Happy COOKing!

The Recipe: 

Makes 4 Servings as a meal

Makes 8 servings as a side

 Ingredients

• (1)  small head cauliflower, cut into small florets
• (1) small head of broccoli, cut into florets
• (3/4) cup walnuts, lightly chopped
• (15)  fresh sage leaves, chopped or torn into small pieces
• (4)  tablespoons grapeseed oil, for roasting
• (1) tablespoon olive oil, for drizzling
• Sea salt and freshly ground black pepper to taste
• (1)  pound  gnocchi (*optional - fresh or frozen)
• Freshly grated Pecorino Romano (*optional)

Directions

1. Heat oven to 400ºF
2. In a large bowl, toss the broccoli, cauliflower, walnuts, sage, grapeseed oil, sea salt, and black pepper.
3. Transfer to (2) cookie sheets
4. Roast, tossing once, until the broccoli and cauliflower is golden brown and tender, 15 – 18 minutes. (Be careful not to burn the walnuts)
5. *Optional: While the broccoli, cauliflower, and walnuts are roasting, cook the gnocchi according to the package directions, drain, and reserve some of the cooking liquid.
6. Remove  the roasting pans from the oven and toss the cooked gnocchi with the broccoli, cauliflower, and walnuts in a large bowl.
7. Spoon the mixture into individual bowls, sprinkle with some Pecorino Romano if desired and drizzle with fruity olive oil.   
8. If you have any leftovers, pour a few tablespoons of the gnocchi cooking liquid over the top to help keep them moist in the fridge. It should keep for 2-3 days refrigerated. 

Helpful Health: 
This recipe showcases the two powerhouse vegetables of broccoli and cauliflower with some flavor enhancement with tons of toasty walnuts and fresh wintery sage. Both broccoli and cauliflower are considered cruciferous vegetables (which also includes arugula, bok choy, kale, brussels sprouts, collard greens, and even wasabi).  Cruciferous veggies are dense with nutrients such as carotenoids, folate, and vitamins C, E, and K. Plus, they have the benefit that many vegetables share of natural fiber and minerals.  Compounds from cruciferous vegetables have shown in animal studies to help protect cells from DNA damage, inactivate carcinogens, inhibit tumor blood vessel formation (angiogenesis), and have anti-inflammatory properties.

Walnuts are also  packed with healthy benefits. Walnuts contain high amounts of omega-3 fats and polyphenols - which are phytochemicals that have antioxidant properties! There is ongoing research related to walnuts and their specific health benefits, and though the results are still too inconclusive to draw generalizations, the current results do seem promising.  Several animal studies  have shown that a diet containing walnuts may slow or prevent the growth of breast and prostate cancers!

Helpful Health information was adapted from the National Cancer Institute and The American Institute for Cancer Research.