Happy December, folks. With cookie fests and holiday parties in full blast it’s all too easy to indulge a bit too much. I believe we should enjoy these times without feeling overly guilty and yet, without waiting until next month to eat smarter. And yes, that is actually possible. Sometimes you just need to leave well enough alone – your grandmother’s pecan pie, perhaps – but there are other times we can eat a little wiser while keeping in mind the foods still available to us locally during the colder months..
Hence, the kale and coconut salad. As you might have heard, kale and coconut are two powerful health foods of late we should all consider incorporating more of into our diets.
Kale, an excellent winter green, makes a great salad base while the more fragile greens are out of commission. With just 33 calories per cup and high amounts of Vitamin A, Vitamin C and Potassium, it’s no wonder it has it’s own marketing campaign.
Coconut, on the other hand, is equally as impressive. Coconut products – water, oil, milk, flour and even sugar – are beloved by food the health conscious in recent times, despite the high amount of saturated fat. Turns out, saturated fat, in moderation, may actually be good for us – helping do to things like lower bad cholesterol levels while improving the good. Coconut also contains a ton of fiber and a fair amount of minerals and b vitamins. The form in which you eat coconut regulates the degree of nutrition, however, so keep that in mind. For the salad, look for it unsweetened, dried and shredded or flaked.
It takes no time to put this together, making it great to work onto your dinner plate or bring to a holiday party in place of an out of season, less fresh, and nutritious garden salad. This recipe is from one of my favorite cookbooks – Super Natural Every Day by Heidi Swanson – I highly recommend checking it and her blog out.
Use any kind of kale, but I like the curly variety – which adds a good amount of crunchy texture after baking. Just rinse, then tear the leaves off the stems and into small to medium sized pieces. You’ll be left with the stalks, which you can save in the freezer for your next pot of stock.
Toss in a bowl with the coconut and some olive oil, sesame oil and soy sauce or tamari.
Then spread it out over two baking sheets.
And put it in an oven preheated to 350F for 15-20 minutes, checking about halfway through. You want to bake it until the kale is crunchy and the coconut golden brown.
You can toss together with some more dressing at this point and serve. If you like kale chips, you’ll really enjoy this salad – great as a side or topped with your favorite protein.
- 3 1/2 cups kale, torn and removed from the stem
- 1 cup shredded or flaked, unsweetened coconut
- 1/4 cup olive oil
- 1 teaspoon sesame oil
- 2 tablespoons tamari or soy sauce
- Preheat the oven to 350F.
- In a small jar, shake together the oils and tamari/soy sauce.
- Toss the dressing with kale and coconut in a large bowl.
- Spread the salad out onto two large baking sheets.
- Bake for 15-20 minutes, checking and stirring about halfway through. Kale should be crispy and coconut golden brown. Toss with additional dressing if you’d like and serve warm or at room temp. Best enjoyed the day it’s made.