Enjoy Dark Leafy Greens

May is the time to buy fresh leafy greens at your local farmers’ market or grocery store in Virginia. Kale, spinach, collard greens, Swiss chard and many more; leafy greens are packed with vitamins, minerals, fiber and phytochemicals. If you have a spare spot of earth, consider growing your own, too.

The recent Master Food Volunteer cohort enjoyed making and eating a fresh kale salad. Kale is high is vitamins A, K and C, and provides potassium and calcium as well. Try this recipe for a tasty way to incorporate this powerhouse vegetable into your diet.

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Kale Salad with Citrus Vinaigrette

Serves about 6, 1 cup per serving Ÿ Prep time: 20 minutes Ÿ Cook time: 0 minutes


2 bunches kale (12-14 ounces)

For Dressing:

2 teaspoons green onions

½ teaspoon salt

1/8 teaspoon freshly ground black pepper

2 Tablespoons fresh lemon juice

2 Tablespoons, fresh orange juice

2 teaspoons pure maple syrup

6 Tablespoons extra-virgin olive oil



  1. Wash and dry the kale leaves. Strip leaves from stems. Finely shred leaves with a sharp knife. Place in a serving bowl.
  2. To prepare the dressing, mince green onions. Put all the ingredients in a glass jar with a lid, and shake until emulsified.
  3. Add enough dressing to coat the kale lightly. Massage the dressing into the kale leaves with clean hands to soften the leaves.
  4. Add your favorite salad fixings.
  5. Can be made a day or even two ahead.


  • Use Tuscan, lacinato or dinosaur kale
  • Optional add-ins: toasted pine nuts or sunflower seeds, pomegranate seeds, dried cranberries, crumbled feta, chopped avocado, cooked quinoa.


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