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Sweet and Smoky Bacon, Maple, and Walnut Kale Salad

Published May 20, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

sweet-smoky-bacon-maple-and-walnut-kale-salad
<article> <section> <p align="justify">When you start to drag around lunchtime, the best way to get a boost is to chow down on some superfoods. By combining healthy fats, a dose of protein, and the phytonutrients of dark leafy greens, you amplify the benefits of each. Plus, the range of textures and flavors will perk up your palate—fueling you to tackle the afternoon ahead.</p> <h2>Going Green</h2> <p align="justify">In the blink of an eye, kale has gone from the sad decoration underneath a salad bar to being the star of the show. That’s because it’s so versatile, flavorful, and full of nutrition! It can stand up to braises and sautéing, but also makes a great base for salad when massaged or wilted slightly with a hot dressing. Kale is a potent superfood, too. It contains the powerful flavonoids quercetin and kaempferol. Both show promise in protecting against heart disease, depression, inflammation, and even cancer.</p> <h2>Wild for Walnuts</h2> <p align="justify">Walnuts deserve a far more central place on our tables than they usually get. These unsung heroes of the superfood world come loaded with good-for-you fats and antioxidants. There’s even an annual conference devoted to walnut health research! Walnuts have the most omega-3 fatty acids of any nut—a single serving provides your full recommended daily allowance. Studies show that eating omega-3s can lower your risk of dying of heart disease by 10% or more. Walnuts can also help lower your levels of LDL, or “bad” cholesterol, further protecting your heart.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name" align="center">Sweet and Smoky Bacon, Maple, and Walnut Kale Salad</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT5M">Prep Time: 5 minutes</span> <span> <meta itemprop="cookTime" content="PT15M">Cooking Time: 15 minutes</span> <span> <meta itemprop="recipeYield">Serves: 2 </span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">4 slices bacon</li> <li itemprop="recipeIngredient">4 cups baby kale (or curly kale, stemmed and cut into bite-size pieces)</li> <li itemprop="recipeIngredient">2 medium shallots, sliced thin</li> <li itemprop="recipeIngredient">½ cup walnuts</li> <li itemprop="recipeIngredient">2½ teaspoons monk fruit sweetener</li> <li itemprop="recipeIngredient">¼ teaspoon cayenne pepper</li> <li itemprop="recipeIngredient">¼ teaspoon cumin</li> <li itemprop="recipeIngredient">1½ teaspoons maple extract</li> <li itemprop="recipeIngredient">2 tablespoons lemon juice</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li><p align="justify">In a large skillet over medium-high heat, cook the bacon until crispy. Remove to a plate and set aside. Don’t drain the pan or wipe out the bacon fat.</p></li> <li><p align="justify">Lower the heat to medium-low. In the same skillet, add the sliced shallot and walnuts and stir to combine.</p></li> <li><p align="justify">Add the monk fruit sweetener, cayenne, cumin, and maple extract. Stir to coat. </p></li> <li><p align="justify">Cook over medium-low heat, stirring constantly, for 3-5 minutes or until shallots soften and nuts begin to smell toasty.</p></li> <li><p align="justify">Remove the pan from the heat and stir in the lemon juice.</p></li> <li><p align="justify">Crumble the cooled bacon.</p></li> <li><p align="justify">Toss the caramelized maple nut mixture and the bacon with the kale, mixing thoroughly. Serve and enjoy!</p></li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

497


Amount Per Serving

Total Fat

34.5 g

Sodium

943 mg

Carbohydrate

11 g

Sugar

1 g

Dietary Fiber

3.3 g

Protein

26.5 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

497


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

34.5 g

Sodium

943 mg

Carbohydrate

11 g

Sugar

1 g

Dietary Fiber

3.3 g

Protein

26.5 g

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