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Now that tomato season has ended, we need a satisfying substitute for this quintessential salad ingredient. Fortunately, California grape season is in full swing, from late spring through December. I keep grapes on hand for snacking, but with their sweet, juicy pulp and astringent, tannic skins, they also make a delicious addition to salads and many other dishes.
I recently attended a media luncheon hosted by the California Table Grape Commission and had the pleasure of seeing Food Network star and registered dietitian Ellie Krieger, who is a fan and spokesperson for grapes. The inspiration for this salad that I created stems from the recipes I tasted that day.
For the kale, the key to including it in salads is to shred it thinly and allow it to rest 15 minutes in the vinaigrette, since salt and acid tenderize the hardy leafy green. Just one cup of chopped, raw kale provides more than 130% of the Daily Value for vitamin C and 10% for calcium, plus fiber, potassium and iron, making it an incredible value at only 35 calories.
Recipe: Kale, Grape & Walnut Salad with Parmesan and Red Wine Vinaigrette
For the vinaigrette:
3 tablespoons (45 ml) + 1 teaspoon (5 ml) red wine vinegar
1 teaspoon (4 g) Dijon mustard
1 teaspoon (6 g) honey or agave nectar
1/8 teaspoon garlic powder
1 tablespoon (15 ml) + 1 teaspoon (5 ml) extra-virgin olive oil
For the salad:
6 cups (402 g) thinly sliced kale leaves (ribs removed first)
1 cup (150 g) halved red or black grapes
1/2 cup (50 g) walnut halves, lightly toasted (300°F for 15 minutes)
1/2 cup (30 g) parsley leaves, tear larger leaves in half
1 ounce (28 g) shaved Parmesan cheese, about 1/4 cup (using a vegetable peeler)
1/4 teaspoon freshly ground black pepper
2 pinches salt
To make the vinaigrette: Whisk together vinegar, mustard, honey and garlic powder.
Drizzle in oil while stirring.
To make the salad: Place kale in a large bowl, toss with vinaigrette and allow to rest
for 15 minutes. Add grapes, walnuts, parsley, Parmesan, pepper and salt, tossing
well.
Serve immediately or up to a few hours later.
Prep time: 30 minutes
Cook time: 15 minutes
Makes 4 servings, 1 1/2 cups each
Nutrition Facts (per serving): 245 calories, 16 g total fat (2.5 g saturated fat, 0 g trans fat),
235 mg sodium, 5 mg cholesterol, 18 g total carbohydrate (3.5 g fiber), 10 g protein, 16% DV
iron, 25% DV calcium, 323% DV Vitamin A, 219% DV Vitamin C.
Disclosure: The PR agency for the California Table Grape Commission is Fleishman-Hillard. I work with this agency on behalf of a few clients, but not California Grapes. At the end of this luncheon, we received a free copy of Ellie’s cookbook (yes!). I received no other compensation. I just love to eat grapes.
More photos from the luncheon:
Green grape and thyme elixir
California grapes display
Arugula and grape salad with pepitas
3-amazing-cheese pizza with roasted grapes
Ellie Krieger sharing her favorite ways to use grapes
HealthCastle.com editor-in-chief Gloria Tsang, RD, and Michelle Dudash
Grilled salmon with kale, bulgar and grape salad
