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URMC / Wilmot Cancer Institute / Patients & Caregivers / Wellness Services / Cooking for Wellness / November 2016 / Autumn Kale Salad with Pears and Maple-Mustard Dressing

Autumn Kale Salad with Pears and Maple-Mustard Dressing

This salad uses Lacinato kale, which originated in Italy. Despite the crinkly texture that gives it its common name of dinosaur kale, its leaves are softer than those of the other types of kale. It can be eaten raw by massaging the dressing into the kale and resting for about 20 minutes to soften. The seasonal dressing with a touch of maple syrup complements the pears and dried cherries. Both kale and red cabbage are cruciferous vegetables that are full of anti-cancer phytonutrients.

kale saladServes:

  • 4-6

Ingredients:

Dressing:

  • 1 ½ Tbsp maple syrup
  • 1 ½ tsp brown mustard or Dijon mustard
  • 1 Tbsp apple cider vinegar
  • 1/8 tsp salt
  • 2 Tbsp olive oil
  • ground black pepper, to taste


Salad:

  • 6 cups kale (about 1 lb)
  • 1 cup red cabbage, shredded
  • 2 pears, cored, thinly sliced, any variety
  • 2 Tbsp sunflower seeds or pumpkin seeds, roasted
  • ¼ cup dried cherries, unsweetened

Instructions:

  1.  To make dressing, combine maple syrup, mustard, vinegar and salt in a small bowl. Gradually whisk in the oil until well blended. Set aside.
  2. Strip the soft green kale leaves from the tough stems. Cut the leaves into a chiffonade- roll the leaves together and cut into 1” pieces.
  3. Combine the prepared kale and shredded red cabbage in a large serving bowl. Pour the dressing over the salad mix. Gently massage the dressing into the kale and cabbage until it softens (about 2-3 minutes). Let rest for about 20 minutes to tenderize.
  4. To finish the salad, gently mix in the pear slices. Garnish with sunflower seeds and dried cherries.

Molly Miles | 11/14/2016

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