Figgy Kale & Cashew Salad

Kale is a versatile vegetable because it can be roasted, sautéed, or massaged.  

Wait, massaged???

 Massaging kale breaks down the tough cellulose and removes some of the bitterness, making kale more tender and pleasurable to eat raw.  If you're wondering how massaging could actually change the flavor, this scientific article explains that kale has bitter sulfur compounds.  But these compounds are released as you break the cell walls with some scrunching.  In the end, you have a beautiful mound of sweeter, silkier kale.

This salad is like a piece by Bach—full of counterpoint.  Kale's bitter, earthy, and astringent qualities are balanced by goat cheese's acidity, dried fig's sweetness, and cashew's butteriness. 

 Turkish Smyrna figs have a flavor profile that tastes like dark honey, which I find more complex than the mellow sweetness of Black Mission figs. These Smyrna figs are not sticky like their Black Mission cousins, making them more enjoyable as a snack. Turkish Smyrna figs are available at Trader Joe's and on Amazon.

Nutrition Highlight: Dried Fruit

Dried fruit makes a convenient snack because it doesn't have to be peeled, chopped, or refrigerated, but it is important to note that a serving size of dried fruit is 1/4 c, in comparison to 1/2 c of fresh fruit.  Also, dried fruit sticks to your teeth, so remember to rinse your mouth after eating to ward off cavity formation. 

Figgy Fiber

A serving of dried Turkish Smyrna figs (3 pieces) provides 4 g of fiber for 110 calories.  Because of their edible seeds, dried figs are 2x higher in fiber than dried apricots.  Figs are about 70% insoluble fiber, which increases fecal bulk and promotes rapid transit through the large intestine. This helps prevent cramps from constipation or even worse—dreaded diverticulosis.

Figgy Kale & Cashew Salad

Printable Recipe

The great thing about kale is that it can be dressed well in advance, unlike normal lettuce that wilts and becomes unappetizing after several hours. The cashews provide a lovely butteriness, the goat cheese adds brightness, and the figs add natural sweetness.  If you have arugula on hand, its bright green color pops against the forest green kale.

1/2 c cashews, broken

1 tsp canola or coconut oil

1 tsp curry powder blend (click for Alton Brown's recipe)

4 c (handfuls) curly kale, about 3-4 leaves 

1/2 c chopped dried Turkish Smyrna figs, about 8
(can substitute dried apricots)

1/4 c crumbled goat cheese

balsamic vinaigrette: 2 T olive oil + 2 T balsamic vinegar

arugula, optional

Note: Makes 4 servings.  It may seem like a lot of kale, but its volume decreases by half after massaging.

Prepare the nuts: Preheat oven to 400º. Meanwhile, put cashews in a mug or small bowl, pour oil over and mix. Add curry powder and thoroughly coat the nuts. Spread nuts on a foil lined cookie sheet and bake for 10 minutes until golden brown. Set aside.

Prepare the kale: To save time, you can buy pre-washed and prepped kale.  Alternatively, you can wash 3-4 leaves, pat dry, and remove the leaf from the rib, tearing into smaller pieces. Save the stems for a snack— best steamed or roasted.

Place the kale in a large bowl with a sprinkle of salt, and then massage by scrunching the kale with your hands for about 1-2 minutes. It will turn dark green and reduce by half of its volume. This process breaks down the tough cellulose and also removes some of the bitterness, making kale more tender and pleasurable to eat raw.

Prepare the figs: Cut the figs into eighths with a knife or kitchen shears.

Prepare the dressing: Shake the olive oil and vinegar together in a small jar.

Assemble the salad: Toss the massaged kale (and 1 generous handful of arugula if using) with the vinaigrette.  Then mix in the cashews and figs. Portion into salad bowls and top with a spoonful of crumbled goat cheese.  Serves 4.