KALE SALAD WITH
GRAPES AND PINE NUTS
3 tablespoons pine nuts
1 small bunch kale (any variety) (about 3/4 pound)
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups black and/or red seedless California grapes, halved
1/2 cup freshly grated parmesan cheese, divided
Created by Ellie Krieger for the California Table Grape Commission
4 servings (Serving size: 1 ½ cup)
Per serving: Calories 230; Total Fat 15g (Mono Fat 7g, Poly Fat 3.3g, Sat Fat 3.1g); Protein 8g; Carb 21g; Fiber 2g; Cholesterol 10mg; Sodium 340mg
Excellent source of: Vitamin A, Vitamin C, Vitamin K, Calcium, Manganese
Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium, Riboflavin
Toast the pine nuts in a small dry skillet over a medium-high heat, stirring frequently, until golden brown and fragrant, about 3 minutes.
Remove the center ribs from the kale. Discard the ribs then wash and dry the leaves well and cut them very thinly into ribbons.
Place the kale in a large bowl. Drizzle with the oil and vinegar then sprinkle in the salt and pepper. Using your hands, toss the kale with the dressing, massaging the greens lightly so the kale is well coated and begins to soften, about 30 seconds.
Add the pine nuts, grapes and half of the parmesan and toss to combine. Serve garnished with the remaining cheese sprinkled on top.
FROZEN GRAPE AND
WITH CHOCOLATE DRIZZLE
2 firm ripe bananas
2 tablespoons orange juice
1/2 cup red California grapes (about 16)
1/2 cup green California grapes (about 16)
8 (10-inch) wooden skewers
1 1/2 ounces dark chocolate (60-70% cocoa solids), finely chopped
Recipe created by Chef and Nutritionist, Ellie Krieger, M.S., R.D.
Makes 4 servings (Serving size: 2 skewers)
Nutritional analysis per serving: Calories 140; Protein 2g; Carbohydrate 27g; Fat 4.5g (29% Calories from Fat); Saturated Fat 2.5g (16% Calories from Saturated Fat); Cholesterol 0mg; Sodium 0mg; Fiber 3g.
Line a baking sheet with wax paper. Cut the bananas into 1/2-inch thick rounds. Place in a small bowl and toss gently with the orange juice. Skewer the fruit, alternating two grapes for each piece of banana and place the fruit skewers onto the lined tray.
Place the chocolate in a small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt the chocolate. Using a spoon, drizzle the melted chocolate onto the fruit skewers.
Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.
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Mecca, CA 92254
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