Sweet Autumn Kale Salad

The ancient Greek physician Hippocrates promoted the idea of eating salad at the beginning of our meals as he believed that eating raw vegetables was a healthier way to eat and if people ingested an assortment of raw vegetables before consuming the bulk of their meals it would aid in digestion as raw vegetables readily glide through our digestive systems freeing us of all obstruction allowing the feast to follow to pass freely along.

The word salad evolved from the Latin “sal” with direct reference to salt which evolved into “salata” or salted things. Herba salata translated to “salted herbs”.   From salata came the French Salade and the Old English “sallet”. These salted things were commonly served with an acid like vinegar or lemon juice and oils.

There a number of different types of salad. A composed salad has a variety of ingredients laid out in a visually appealing manner that are lightly drizzled with a vinaigrette. Bound Salads are salads that are a hearty mixture of ingredients that are bound together with a heavy dressing like a macaroni or tuna salad. Complex salads have a number of ingredients presented over a layer of dressed leaves.

As much as I like my steak and potatoes I have taken to eating salads all through my meal and my body appreciates it and so will yours. Conversely, whatever way you choose to present your salads they are great to start a meal with, incorporate into the meal portion of dinner and consumed after the bulk of your meal has been ingested.

Although it feels like summer has just arrived even as autumn is about to find its way onto our calendars the following recipe combines the flavors of both seasons in a dynamic flavored salad that uses roasted sweet potatoes and hearty leafy kale. recipe suggests serving it chilled or at room temperature it can also be enjoyed warm by serving it before the sweet potatoes and kale have completely cooled down.


Sweet Potato & Kale Salad


2 sweet potatoes, cut into 1-inch cubes

2 tbsp. cooking oil

Chef Salt and freshly ground black pepper

1 tbsp. olive oil

1 onion, sliced

3 cloves garlic, minced

1 bunch kale, torn into bite-sized pieces

2 tbsp. red wine vinegar

2-3 tsp. Italian Scallion from The Spice Co. naturally…


Combine the sweet potatoes with the cooking oil in a bowl. Lightly season the sweet potatoes  some  with Chef Salt and fresh cracked pepper. Distribute the sweet potatoes evenly onto a parchment lined baking sheet and bake in a preheated oven at 400 °f for 20 to 25 minutes or until the sweet potatoes are fork tender. Set sweet potatoes aside and allow them to cool down to room temperature.

Separately heat the olive oil in a large skillet over medium heat. Cook the onions, stirring often until they begin to caramelize, about 10 minutes, before adding the garlic. Add the kale and continue stirring until the kale softens and begins to wilt. Transfer the cooked kale to a salad bowl and allow it to cool as well. Once all the cooked ingredients have cooled, combine them and all of the remaining ingredients together and toss lightly before serving.

Italian Scallion from The Spice Co. naturally…