Kale and Orange Salad

I have to admit I first used kale last year.  I guess I’m a bit late on the kale bandwagon.   The “queen of greens” has been gaining in popularity for a few years.  It’s in the same family as cabbage, broccoli, Brussels spouts and collards.  Because of kale’s anti-oxidant health benefits it has been studied extensively in cancer research.  Adding kale to your diet on a regular basis may provide health benefits including cancer protection and lowered cholesterol.  An easy meal ready in less than 15 minutes!

kale, leaves washed and cut away from spine
navel orange, peeled and segmented
sea salt and freshly ground black pepper
1 tablespoon olive oil

Chop kale leaves.  In a pan over medium heat add olive oil.  Add chopped kale and sauté until just wilted (soft).  Remove from pan and place in a bowl.  Add orange segments – you may need to cut in half if too large – and toss.  Season with salt and pepper.

The Culinary Chase’s Note:  Sautéing the kale allows the body to better absorb its nutrients.  When segmenting the orange, do so over a bowl to catch the juices and use this to add to the salad.  Citrus juice splashed over vegetables also help with vitamin and mineral absorption.  Enjoy!


  1. […] two: Kale works well with citrus. Try a Kale and Orange Salad. Why leave the grapefruit out?! Add ‘em in and a handful of micro greens on top! I will also […]

  2. […] two: Kale works well with citrus. Try a Kale and Orange Salad. Why leave the grapefruit out?! Add ‘em in and a handful of micro greens on top! Keep the […]