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Kids in the Kitchen Tuesday – Kale & Cranberry Salad

 
Kale & Cranberry Salad
         
1 bunch of kale, washed,
dried, and torn into small bite site pieces
         
1 large handful of dried
cranberries
         
¼ cup slivered almonds,
toasted
         
¼ cup pepita seeds
(pumpkin seeds) optional
 
Dressing:  (all of these ingredients keep for a long
time in your pantry)

 

         
¼ cup olive oil
         
2 tbsp red wine vinegar
         
½ tsp dill weed
         
1/2
 tbsp sugar
         
½ tsp salt, pepper,
garlic powder, onion powder, and dry mustard, each

 

DIRECTIONS
1.       
For children, have kids tear
the leaves to make bite size pieces.
2.       
Toast the almonds and/or
pepita seeds.
3.       
Add the nuts and
cranberries to the kale in a large bowl.
4.       
Mix all dressing
ingredients together with whisk or shake it up in a glass jar with lid.
5.       
Just before serving, add
dressing to salad based on taste. Remember, a little goes a long way.
 
 
 
Who screams for Kale?  We do!
All of the kids tried the salad, and 3/4 of them said they ‘loved it’!
Try it!
 
What we learned today: Greens
R Good 4 You!

 

ü  Kale, Spinach, Dark Greens – beautiful color
of green represents health
ü  Kale is packed with vitamins and minerals and
very low calorie = nutrient dense!
o  
1 cup =
33 calories, 206% Vitamin A, 134% Vitamin C, and iron & calcium too
ü  Add fruit and nuts to salads to
increase flavor and nutrition
o  
Serve as
a main dish or a great potluck side

 

 

Kids Kitchen Konnection:
Involve your kids in the food preparation
process, this increases their chances of trying new/unwanted foods!  Serve nutritious foods in lots of different
ways, and see what works best. (ie. Smoothies, cooked, salads, raw with dips,
etc.)
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