kale & fennel salad- cook for your life- anti cancer recipes

Kale & Fennel Salad

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 8 ingredients
This sweet, tasty kale & fennel salad takes the classic Sicilian combo of fennel and orange, and tosses them with toasted almonds, tart dried cherries and the cancer-fighting super green, kale. A great thing...

Ingredients


  • 1 navel orange
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic
  • Salt and pepper, to taste
  • ¼ cup slivered almonds, toasted
  • 3 tablespoons dried cherries
  • 4 cups shredded kale leaves
  • 2 cups thinly sliced fennel

Nutrition Facts

Calories

111 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

12 g

Sugar

7 g

Fiber

3 g

Protein

2 g

Sodium

186 mg

Directions

  1. Cut the top and bottom of the orange off. Set the orange on a cut side, so it does not wobble. Using a sharp knife, rotate and cut around the shape of the orange to remove the pith and peel.
  2. Over a large salad bowl, using a paring knife, cut along each side of the white piths so that each orange segment is cut out cleanly. Let them drop into the salad bowl along with any juice that results.
  3. Add the olive oil and balsamic vinegar to the orange segments and juice. Gently whisk until combined. Add in the almonds, and cherries, plus salt and pepper to taste.
  4. Top with the shredded kale and sliced fennel. Toss and serve.

Chef Tips

After step 3 if you can, let the orange and salad dressing sit for 10 -15 minutes before adding the kale and fennel. This will allow the flavors of the dressing to blend. This will make for an even tastier salad, especially if you don’t have time to let the salad sit any length of time before serving.

The marinating technique used here for this salad only works with harder greens like cabbage and kale. Never leave tender greens like spinach, lettuce, or baby greens to sit in salad dressing. They will ‘cook’ and go brown.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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