Energizing with Kale

Posted on May 22, 2023

Fuel up your spring with this Month’s Harvest of the Month as Chef Tyrell Jones dishes up his Kale Power Bowl, featured in our Harvest of the Month video. 

Kale is among the most nutrient-dense foods on the planet. Considered a cruciferous vegetable, it can be a one-stop shop for daily vitamins! Within this leafy wonder lives vitamins A (from beta-carotene), K, C, B1 (thiamin), B2 (riboflavin), B3 (niacin) and B6, plus manganese, calcium, copper, potassium, magnesium, iron and phosphorus—not to mention important antioxidants. With all this included in kale, why wouldn’t you want to include it in your daily diet? Try an additional fun spring Kale Salad recipe, listed below, that would make a great accompaniment at your next barbecue!

RECIPE: Kale Salad

5 cups kale, chopped
2 Tbsp. olive oil
1-2 tsp. olive oil
1/8 tsp. salt
2 cups broccoli, chopped
½ cup cheese optional (cheddar or feta work great here!)
¼-½ cup carrots, shredded
¼ cup red onion, diced
¼ cup sunflower seeds
¼ cup cranberries


Lemon Dressing:
¼ cup olive oil
2 Tbsp. fresh lemon juice
2 Tbsp. red wine vinegar
1 Tbsp. Dijon mustard
1 clove garlic, minced
½ tsp. dried oregano
¼ tsp. salt
⅛ tsp. ground black pepper
1 tsp. honey or sugar (adjust to taste)


First, make your dressing by combining ingredients in a lidded mason jar, then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt and pepper to taste. You can make this dressing as sweet or tart as you’d like. Next, massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize.  In a large bowl, combine massaged kale, broccoli, cheese, carrots, onion, sunflower seeds and cranberries. Shake your dressing once more and pour about ⅓ of the dressing over the salad. Toss to coat and add extra dressing, to taste.