• Susan McCandless, RDN

Winter Crunch Salad

Updated: Mar 4

A fabulous dining experience at Rupert's inspired me to seek out this recipe. Thank you, Gary Kucy for for introducing me to this new addition to my winter salad toolbox.



I served this crunchy salad in Chinese take-out boxes for a Super Bowl gathering and it was a hit. I love the do-ahead feature and extra benefit of the raw, nutrient-rich, sprouts and kale. Both contain lots of plant nutrients. Keeping these vegetables raw enhances the bioavailability of the sulfur, which supports detoxification and bone health.


Adapted from Bon Appetit Servings: 4 1/4 cup raw sunflower seeds 1/3 cup extra-virgin olive oil 1/2 small shallot 1/2 large lemon 1 small garlic clove, minced 2 tablespoons Dijon mustard

Salt Freshly ground black pepper 1 large bunch Tuscan kale (about ¾ pound) 6 ounces Brussels sprouts 2 ounces Parmesan or smoked gouda, or 2 tablespoons nutritional yeast 1 Pink Lady or other crisp apple 1. Preheat oven to 350°. Roast sunflower seeds on a rimmed baking sheet until very fragrant, 7–10 minutes. Let cool. 2. Meanwhile, start to build vinaigrette in a medium bowl. Finely chop shallot half and transfer to bowl. Using the tines of a fork or a reamer, juice lemon half over a bowl. Discard seeds; you should have about 2 Tbsp. juice. Add minced garlic. Whisk in 2 Tbsp. Dijon mustard; season with salt and pepper. 3. Wash and dry kale, then pat leaves dry with a clean towel. Strip leaves from thick stems, discarding stems, then thinly slice leaves. Transfer to a large bowl. 4. Trim knobby end of Brussels sprouts and pull off any dried or gnarly outer leaves. Cut all Brussels in half lengthwise, then arrange halves cut side down on board and very thinly slice. Add to bowl with kale. 5. Grate Parmesan cheese on the small holes of a box grater. 6. Slice 1 apple in half, cut out core and seeds, then thinly slice. Add to bowl with kale. (Snack on remaining apple.) 7. Whisk the oil into bowl with the lemon mixture. 8. Drizzle dressing over kale mixture; season with salt and pepper. Toss and massage with your hands to coat. 9. Add cheese and sunflower seeds and toss lightly to incorporate. Notes: I often omit the cheese for a still-tasty result.

Do Ahead: Dressing, kale mixture, and toasted sunflower seeds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover sunflower seeds and store at room temperature.

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321 North 3rd Street, Suite 202

McCall, ID 83638

susan@mintnutrition.org

Susan McCandless, RDN (IFNCP, CLT)
Dietitian + Nutritionist
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