Kale and Sunflower Seed Salad with Grapeseed Oil Dressing

Photo Courtesy of Dave McCoy

There was no way I was going to make an entrance at the Emerald Water Anglers Cook-Off without contributing to the food table. With all of the effort the participants were exerting to prepare their dishes, I wanted to show up with something in hand. The question, as always, was what that something would be. Last year, I prepared slow-baked beans in a clay pot and Chocolate Crinkle Cookies. This year, I was in the mood for fresh and earthy. As I strolled the aisles at PCC Natural Market, I caught a glimpse of beautiful locally grown kale. I prefer to use kale grown in my own garden but my plants need another few weeks to mature. The PCC kale was so lovely that I decided on the spot to prepare Kale and Sunflower Seed Salad.

My choice of salad dressing was a no brainer. Grapeseed oil with a pinch of sea salt has been my go-to dressing for the past year. I have preached the benefits of grapeseed oil in prior posts but I can't help but get on my soap box one more time. Not only does grapeseed oil contain tremendous amounts of antioxidants (especially Vitamin E Alpha which provides 50 times more antioxidants than Vitamin B or E), it has been shown to increase HDL (good cholesterol) and reduce LDL (bad cholesterol). This oil can also be used externally to boost skin collagen. Not bad for one little oil. For our purpose, it is important to know that grapeseed oil has a light and crisp flavor that partners well with salads.

Salad Ingredients:

2 to 3 bunches green kale

1 medium carrot, shredded or julienned
1/4 to 1/2 red cabbage, shredded
1 orange, yellow or red bell pepper, sliced in thin strips

1/4 cup salted sunflower seeds

10 to 15 grape or cherry tomatoes, halved

1 cucumber, peeled, seeded and sliced thinly
kosher salt or sea salt and freshly ground pepper to taste

Dressing Ingredients:

3 Tbsp grapeseed oil

2 tsp lemon juice

2 Tbsp Aged Balsamic Vinegar

1 tsp coarse kosher salt or sea salt

1/4 tsp freshly ground black pepper

Chop kale in 1/2" to 1" strips. Thick portion of stems may be removed during this process if desired. Shred carrots with a vegetable grater or use knife to julienne thin strips. Grater will create soft carrot texture and julienne will create crunchy texture. Remove bell pepper stem and seeds and slice into thin strips. Add shredded purple cabbage, if using. Combine kale, carrots, pepper strips and cabbage. Toss gently.

Peel cucumber and cut in half lengthwise. Remove seeds with small melon baller or teaspoon. I prefer to use a small melon baller as seen in photo below. Slice each carved-out cucumber into thin crescent-shaped slices. Add to other combined ingredients.

Photo Courtesy of Brad Lovejoy

To make dressing, combine all ingredients in jar with lid and shake until thoroughly combined. Add pinches of salt to taste. Lemon juice is optional but I like the acidity it provides. High quality Aged balsamic or fig balsamic works well for this recipe.

Add halved cherry tomatoes and sunflower seeds to salad ingredients. Pour most of grapeseed oil dressing across salad and toss until evenly coated. Drizzle remaining dressing over top of salad, add a few twists of freshly ground pepper, a few pinches of sea salt and serve.

This salad is absolutely delicious! I love the health benefits of both kale and sunflower seeds but the best part of this recipe is that these two ingredients taste fantastic together. The hint of salt on the seeds cuts the sharpness/bitterness of the kale. Once the dressing is added, the salad has the perfect balance of richness from the grapeseed oil and acidity from the lemon juice and balsamic. The salad is also wonderful dressed with just grapeseed oil and sea salt. Choose either method of preparation and enjoy!

Recipe Source:
Kiersten Lovejoy :)