Wednesday, June 26, 2013

Kale Salad with Blue Cheese and a Creamy Mustard Yogurt Dressing

I have been obsessed with Kale salads this spring/summer.  I've had a few at different local restaurants and wanted to play around with them at home.  Every single one has been so different yet so delicious!!!  Here is the first of two recipes for a summer friendly, cold, filling, kale salad.  This one has a delicious mustard yogurt dressing and is the perfect side dish when grilling out.  As I mentioned in some earlier posts, I'm trying to cut out extra carbs.  this is the perfect side to compliment any grilled meat and with the added blue cheese, it is a very substantial salad.  No missing the carbs here! Yummy! 

I just love the idea of all those wonderful vitamins and nutrients from the kale without having to cook it.  Just remember one thing, when using Kale raw, either purchase baby kale, or remove all of the inner stems (rib that runs through the middle of the kale leaf).  I've seen professionals use a food processor to shred the kale, but I just used a knife.  Use what you have and what you feel comfortable with. This particular kale was grown by my son's class at school.  It was regular kale so the stems were very tough and had to be removed.  No need to do such work with baby kale - just shred and go.  You should be able to find either at your local grocery store.

Give this one a try and let me know what you think!  More to come later this week.

Happy Cooking!

Kale Salad with Blue Cheese and a Creamy Mustard Yogurt Dressing
an original recipe by Me

1 large bunch of kale, stems removed and leaves shredded, about 4 cups
3/4 cup shredded carrots
2 thin slices of vidalia onion, largely chopped (picture demonstrates this below)
1 T fresh cilantro, chopped
1/4 cup greek yogurt, (I used 2%)
1/4 cup mayonnaise, (I used Helman's made with olive oil)
1-2 T dijon mustard, depending on how much you like mustard
1 T milk, to thin out the dressing 
juice of 1/2 lemon
1/2 tsp salt
1/4 tsp pepper
1/3 cup crumbled blue cheese (I prefer to purchase a block and crumble it myself)

First, prepare the kale as pictured below.

The kale looks like this after you shred a leaf, with the stems removed first
Add the carrots and onion to the kale.

Stack the two thin slices of onion and cut three ways vertically, then horizontally to achieve small pieces that add just the right amount of flavor.
All the veggies in the bowl now!
And now to make the dressing...
The cast of characters
Combine the mayonnaise, yogurt, mustard, milk, lemon juice, salt and pepper in a separate bowl.  Whisk until smooth, as pictured below.

Combine the vegetables with the dressing, cilantro, and blue cheese.  Stir until well combined.  Store in the refrigerator for at least 2 hours to allow the flavors to combine.  Enjoy!

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