Kale Salad with Shredded Carrots and Raisins

By Laura High @healthwriter61
February 12, 2016

Winter greens are perfectly blended with the sweetness of carrots and raisins, balanced with savory cheese and a touch of garlic.

We’ve all heard how good kale and other dark leafy greens are for you. But there are some . . . what exactly are you supposed to do with kale? It’s tough and not particularly tasty. But it’s very healthy. The challenge is to make it yummy, and this recipe does the trick.


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1 to 1 ½ pounds kale

2 medium carrots

½ cup raisins or dried cranberries

½ cup crumbled feta or blue cheese

1/3 cup plus 1 tsp olive oil

2 tbsp plus 1 tsp sherry vinegar

2 tsp honey

1 clove garlic

Salt and pepper to taste


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Into a blender or food processor add 1/3 cup olive oil, 2 tbsp sherry vinegar, honey, salt, and pepper. Blend for 30 seconds until an emulsion forms. Add garlic and pulse to blend. Taste and adjust seasoning.


• Wash, peel, and shred carrots.

• Trim thick stems from kale leaves. Stack leaves and roughly chop crosswise and lengthwise and place into a medium bowl.

• Drizzle 1 tsp oil and 1 tsp vinegar over chopped kale and massage (or knead) the kale until it starts to wilt and becomes tender, about 2 minutes.

• Toss wilted kale with shredded carrots, raisins, and cheese.

• Add vinaigrette, toss, and serve.

Serves 6

Each serving contains approximately 208 calories, 15 g fat (4 saturated, 10 monounsaturated, 1 polyunsaturated), 11 mg cholesterol, 136 mg sodium, and 16 g carbohydrate (13 g sugar). This salad is also high in vitamin C (24% PDV*) and vitamin A (90% PDV).

*The Percent Daily Values (PDV) are based on a 2,000 calorie per day diet, so your values may change depending on your calorie needs.




February 12, 2016