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Posted on Sun, Aug 9, 2009 : 5:06 a.m.

Peggy Lampman's Sunday dinnerFeed: Curly kale salad with honey-lemon dressing

By Peggy Lampman

lampman, curly kale salad with honey-lemon dressing
A superstar in my backyard? Well, close enough. My friend Rebecca, accompanied by dog Spanky, came to visit and sniff my garden. Rebecca, observing the prodigious curly green kale, informed me they were a superfood. So what exactly is a superfood?

lampman, Rebecca Bawkon & Spanky the dog in lampman backyard cutting kale
Google-minutes later I am an “expert”. A superfood is a food rich in phytochemicals: Chemicals that have disease-fighting properties. Curly leaf kale, packed with vitamins, minerals, antioxidants, and phytochemicals, make it one of the most nutritious green vegetables around-a superstar in the superfood world.

Rebecca (a local wine connoisseur and foodie) offered up one of her favorite recipes for uncooked kale. I’d never eaten it raw so was curious if it would be palatable for me, and especially my family. She said the trick was to “massage” the dressing into the leaves, tenderizing the chewy leaves.

The minute she left I made the salad. It was delicious and maintained its texture even after sitting at room temperature a couple of hours. Fortunately my kitchen is not subject to health department inspections, but after that little experiment, it will be accompanying me to my next picnic. What other green salad tossed with a dressing holds up that well and for that long? (For a delicious "cooked" kale recipe, see July 22 dinnerFeed update.)

Yield: 4 servings Time: 12 minutes Cost: $4.00


lampman, massaging dressing into kale salad
1 bunch curly green kale, washed 1/4 cup extra virgin olive oil 1/4 cup freshly squeezed lemon juice 2 tablespoons honey or agave


1. With a sharp knife, remove tough center ribs from kale. Discard ribs or reserve for another use. Chop into 1-2-inch pieces. 2. To make a dressing, whisk together the olive oil, lemon juice and honey or agave. 3. Massage dressing into kale leaves. Season to taste with kosher salt and freshly ground pepper.

Visit me on dinnerfeed for more seasonal recipes and local value.


Peggy Lampman

Tue, Aug 11, 2009 : 7:51 a.m.

It really does hold up nicely! So good for you, too!

Jennifer Shikes Haines

Sun, Aug 9, 2009 : 8:57 a.m.

365 Days of Kale by local cancer nutrition expert, Diana Dyer, has wonderful information on, and recipes for, kale: It's simply a terrific blog!


Sun, Aug 9, 2009 : 7:45 a.m.

I have to give this a try as I bet it would hold up for quite a while.