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Kale Salad with Pecorino Cheese, Pumpkin Seeds and Grapes


Franklin Becker and Peter Kaminsky

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The Five Fat Challenge: Salmon-Avocado Caponata

This diabetes-friendly recipe has five essential fats.

The lean protein from this pan-roasted chicken can help stabilize your blood sugar levels.

While kale salads have gained tremendous popularity in recent years, there's no getting around the fact that kale is often quite tough and hard to chew. One solution for you kale lovers is to use baby kale. It's so tender, even the fibrous stems go down easily.

I have made this salad with pickled currants for a long time, and judging from their orders, my customers keep coming back for it. I thought that the burst of sweet, juicy flavor and soft texture of ripe grapes would work nicely.

This kale salad will put more fiber in your diet and put you on track to feeling great.

Medical Reviewer: William C. Lloyd, MD, FACS Last Review Date: Feb 16, 2015

2017 Healthgrades Operating Company, Inc. All rights reserved. May not be reproduced or reprinted without permission from Healthgrades Operating Company, Inc. Use of this information is governed by the Healthgrades User Agreement.

For crunch, some toasted pumpkin seeds make for good texture contrast. The sweet and sour dressing partners well with Pecorino, which is more tart and pungent than the more common dusting of Parmigiano.

If you don't have fresh grapes, then dried currants or raisins will do. Soak the currants or raisins in water or vinegar till they plump up.

Serves 4

  • 1 pound baby kale, rinsed
  • 1 tablespoon pumpkin seeds, toasted
  • 1/4 cup halved red or white grapes
  • Juice of 2 lemons (about 6 tablespoons)
  • 2 teaspoons honey
  • 4 tablespoons extra virgin olive oil
  • Salt and fresh ground black pepper to taste
  • 2 tablespoons grated Pecorino cheese

In a salad bowl, combine the kale, pumpkin seeds, and grapes and toss.
In a small bowl, whisk together the lemon, honey, and olive oil. Season with salt and pepper. Pour over the kale mixture and toss to coat. Sprinkle the cheese over and serve immediately.

Reprinted from “Good Fat Cooking” by Franklin Becker and Peter Kaminsky. Copyright (c) 2014 by Franklin Becker. By permission of Rodale Books. Available wherever books are sold.

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