Download Printable version of the Kale Squish Salad
Kale is in season from June to December in Skagit County.
Kale “Squish” Salad
Time needed: 15 minutes
Servings: 4
| INGREDIENTS 4 cups of kale (or one bunch) 1 ripe avocado 1 shredded carrot 1/2 cucumber, sliced 1/4 cup pepitas or sunflower seeds Dressing 2 Tablespoons mustard 2 Tablespoons your choice of honey, maple syrup, or brown sugar 6 oz unsweetened plain yogurt (dairy-free works fine) Optional – sprinkle of salt and/or lime juice DIRECTIONS 1. Wash hands with soap and water. 2. Using clean hands, squish avocado onto kale leaves. When all pieces are generously coated, set aside for 10 minutes. 3. Mix dressing, then add all remaining ingredients to the kale and toss well. Enjoy! NOTE: To soften the kale and improve the flavor, before adding the fruit in step 1, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad ahead of time and refrigerate. Many different varieties of kale are grown in Skagit that can be used in making this simple salad, such as: Curly Kale Redbor Kale Lacinto Kale |
Kids in the Kitchen
Kale is a great vegetable for kids because they can easily help prepare it! They can use their fine motor skills to remove stems and tear leaves into bite-sized pieces. When children help prepare food, they are much more likely to taste it. Include your child in food preparation whenever possible.
Don’t forget that you can “sneak” kale into many different recipes! Use a blender to puree kale, and make monster green muffins, pancakes, tortillas, popsicles, and more! Get creative and use superhero names like Hulk or magical creatures like dragons or monsters
1 bunch kale = 3 cups chopped kale
How to Store Kale
Refrigerate kale in an open or perforated plastic bag for 3-5 days. Alternatively, store in the refrigerator in a sealed container lined with a damp towel. Flavor becomes stronger and more bitter as kale is stored. Wash kale just before using. Storing it wet can speed up spoilage.
The Family Farms to Healthy Kids project is based upon work that is supported by the USDA Award CN-F2S-IMPL-20-WA-3. Any opinions, findings, conclusions, or recommendations expressed on this flyer are those of the author(s) and author(s) and do not necessarily reflect the view of the U.S.D.A. WSU is an equal opportunity provider.