By Chris Newport, Nutritionist and Head Coach

Your mother always told you to eat your vegetables, right? Well now I’m telling you the same thing. Vegetables, particularly leafy greens, are loaded with micronutrients, fiber, and all kinds of fantastic antioxidants and cancer-protective properties.

Is Kale Really the Best Veggie?

Kale has been in the limelight for the past few years as a superfood (who knew that vegetables could be cool?!?), but that doesn’t make it the “best” or the “only” leafy green you should be eating. In fact, there is no formal definition of superfood (gasp!). The Centers for Disease Control and Prevention put out an interesting report (ok…maybe just interesting to me, but call me a nutrition nerd…I’m fine with that) on “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.” Basically, they’re defining fruits and veggies based on the nutrition they can deliver as well as their ability to prevent chronic disease, not on a marketing ploy or unfounded nutritional terms.

Eat Your Powerhouse Veggies

Regardless of a fancy report, eat your veggies (there…I said it again). And change it up. You’ll get more benefit from varying the real foods you eat than from pushing one kind of food. So change it up a little and get outside of your leafy green box. Give some spinach, swiss chard, romaine, bok choy, watercress (the #1 veggie on powerhouse list), collard greens or arugula a shot. Your body will thank you for it!

For this salad, you’ll need a very hearty and strong leafy green. Something that will withstand a good beating (in other words, not field greens). My favorites are kale and swiss chard, mainly because that’s what’s in our garden. I’ve added cabbage to this salad and it’s pretty much amazing. I imagine collards and mustard greens would work too, but I haven’t tried them (let me know if you do!).

Add a Little Elbow Grease

Wash your greens, pull the stems off and throw them into a large bowl. Then add your favorite acid-based salad dressing. I’ve used homemade balsamic vinaigrette and store-bought Caesar, but use what you prefer. Then add a little elbow grease. Literally. Squeeze the snot out of those greens. Or massage them (if you want it to sound a bit sexier). Then let it sit to marinate for at least 30 minutes. But this salad keeps well for up to 3 days (although it doesn’t stick around that long with me).

Sprinkle on the Edamame & Feta

Wasabi edamame might be my new favorite go-to high protein crunchy snack. I love spicy foods, and this does the trick for me. It adds a bit of a kick (but not enough to make your eyes water) and some great crunch to this salad. So sprinkle it on…or dump it on. It’s delicious. And for all your vegetarians and vegans, you have yourself a winner here with the extra protein and micronutrients. Use the plain version if you don’t want the wasabi version.

Can’t eat soy? No problem. I’ve used pumpkin seeds, sunflower seeds, and pine nuts on this salad. But you could add whatever you’d like that will give it some crunch.

Add the feta (or blue cheese–stinky cheese as my daughter calls it) and you’ve got a great side dish or main meal.

Enjoy!

Print Pin

Wilted Kale Salad with Roasted Edamame & Feta

serves 3-4 as a meal or 6-8 as a side dish

Prep Time 15

Total Time 15

Servings

Calories

Ingredients

1 bunch kale
1 bunch swiss chard (or use double kale)
1/2 cup roasted edamame
1/4 cup feta cheese

Tangy Balsamic Dressing

1/4 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 clove garlic or 1/2 tsp granulated
1/4 tsp basil dried
1/4 tsp oregano dried
pinch sea salt
pinch black pepper

Instructions

Wash your greens, pull the stems off, rip them (or chop them) into bite-sized pieces and throw them into a large bowl.
Prepare the dressing by pouring all ingredients in a shaker cup or blender until well blended. Alternatively, use your favorite salad dressing (ideally acid-based).
Then add a little elbow grease. Literally. Squeeze the snot out of those greens. Or massage them (if you want it to sound a bit sexier). Then let it sit to marinate for at least 30 minutes (although you can eat it right away if you'd like).
Top with edamame and feta and enjoy. This salad keeps well for up to 3 days (although it doesn't stick around that long with me).