Kale Sweet Potato Salad Recipe

Cook Time: 25 minutes

Original recipe (1X) yields 6 servings

Ingredients:

• 1 sweet potato
• 1/2 red onion
• 2 tablespoons olive oil
• Salt and freshly ground black pepper to taste
• 4 strips bacon
• 1 bunch kale
• 1 Granny Smith apple, cored and diced
• 2 green onions, sliced
• For the Salad Dressing:
• 1/4 cup apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 tablespoon honey, or to taste
• 1/2 cup raw, unsalted sunflower seeds (optional)
• 1/4 cup bacon grease or other oil

Directions:

Step 1: Preheat the oven to 400F (200C). Line a 12x18-inch rimmed baking sheet with parchment paper.

Step 2: Peel and dice the sweet potato into 3/4-inch pieces (approximately 2 cups). Place the sweet potato in a bowl.

Step 3: Dice the onion into 3/4-inch pieces and add to the sweet potatoes. Add olive oil, season with salt and pepper, and stir to combine.

Step 4: Spread the vegetables in a single layer on the prepared baking sheet. Bake in the center of the preheated oven for about 20 minutes, or until the sweet potatoes are fork-tender but not mushy. Remove from the oven and allow to cool.

Step 5: Meanwhile, cook the bacon in a large skillet over medium heat for 5 to 8 minutes, turning occasionally, until brown and crisp. Remove from heat, crumble the bacon, and set aside. Reserve the bacon fat and let it cool (do not refrigerate).

Step 6: Remove the tough stems from the kale. Rinse well and place it in a colander to drain. Press lightly with paper towels to assist in drying the kale.

Step 7: Cut the kale into bite-sized pieces and place them in a large salad bowl. Add the cooled sweet potatoes and onions, diced apple, and sliced green onions.

Step 8: For the dressing, place the reserved bacon fat (about 1/4 cup) in a pint jar with a well-fitting lid. If you don't have enough bacon fat, add oil to reach 1/4 cup. Add apple cider vinegar, Dijon mustard, honey, and salt and pepper to taste. Attach the lid and shake vigorously to combine.

Step 9: Pour the dressing over the salad and toss gently to combine.

Step 10: Sprinkle the crumbled bacon over the salad and garnish with sunflower seeds, if desired. Serve immediately and enjoy!

Nutrition Facts (per serving):

Calories	256
Total Fat	21g (27%)
Saturated Fat	6g (32%)
Cholesterol	20mg (7%)
Sodium	401mg (17%)
Total Carbohydrate	14g (5%)
Dietary Fiber	2g (9%)
Total Sugars	8g
Protein	4g (8%)
Vitamin C	19mg (21%)
Calcium	42mg (3%)
Iron	1mg (4%)
Potassium	278mg (6%)

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

The Kale Sweet Potato Salad is a vibrant and nutrient-packed dish that combines the earthy richness of kale with the sweet, hearty texture of roasted sweet potatoes. Topped with crispy bacon, tart apples, and a tangy dressing, this salad has quickly become a favorite in both casual and festive meals. Below, we explore the origins, regional variations, and unique features of this salad.

Origin of Kale Sweet Potato Salad

The Kale Sweet Potato Salad has roots in the American culinary tradition, where salads often blend a variety of flavors and textures to create a satisfying and balanced dish. Kale, a hearty and nutritious green, has been a staple in the U.S. for centuries, especially in regions with colder climates, where it thrives during the winter months. Sweet potatoes, similarly, are native to the Americas and have been incorporated into countless traditional dishes, especially in Southern and Southwestern cuisines.

This salad likely evolved as a modern take on the classic combination of greens and roasted vegetables, with a focus on incorporating seasonal produce. It reflects a growing trend toward healthier eating, using whole, minimally processed ingredients to create a dish that is both flavorful and nutritious.

Regional Variations

While the Kale Sweet Potato Salad as we know it is most commonly associated with contemporary American cuisine, its ingredients can be found across various regions. In the Southern U.S., sweet potatoes are often paired with savory elements like bacon and greens. Similarly, kale is a key ingredient in many Midwestern and Northern American dishes due to its hardiness and nutritional value.

In some regions, the salad may be dressed with a more Southern-style vinaigrette or accompanied by different types of nuts or seeds for added crunch. The addition of bacon grease in this recipe is also a nod to traditional Southern cooking, where bacon fat is often used to enhance the flavor of vegetables and salads.

What Makes It Different from Similar Dishes?

At first glance, the Kale Sweet Potato Salad may appear similar to other roasted vegetable salads, but what sets it apart is its unique balance of textures and flavors. The crispy bacon adds a salty, savory element that contrasts with the natural sweetness of the roasted sweet potatoes and the tartness of the Granny Smith apples. The kale provides a hearty, slightly bitter base that complements the sweetness of the potatoes and the crunchiness of the sunflower seeds.

Furthermore, the use of bacon fat in the dressing adds an extra layer of depth and richness, distinguishing it from other vegetable-based salads that may rely solely on olive oil or vinaigrettes. The addition of honey in the dressing also brings a touch of sweetness that ties the entire dish together.

Where Is It Typically Served?

The Kale Sweet Potato Salad is versatile and can be served in a variety of settings. It is an excellent side dish for family dinners, potlucks, or barbecues, where it pairs well with grilled meats, roasted chicken, or fish. Its vibrant colors and unique flavor profile also make it a great option for holiday meals, particularly in the fall and winter when sweet potatoes are in season.

Additionally, it can be served as a light main course for vegetarians or those looking for a nutritious, plant-based option. The salad's mix of protein from the bacon and sunflower seeds, along with the fiber from the sweet potatoes and kale, makes it a satisfying and balanced meal.

Interesting Facts about Kale Sweet Potato Salad

• Kale has gained popularity in recent years due to its high nutritional value. It is rich in vitamins A, K, and C, and is an excellent source of fiber, antioxidants, and minerals like calcium and iron.
• Sweet potatoes are often considered a "superfood" because they are packed with beta-carotene, which is beneficial for vision and skin health. They also have a lower glycemic index compared to regular potatoes, making them a better option for those looking to manage blood sugar levels.
• Bacon, while often seen as a controversial ingredient in modern diets, adds a savory, smoky flavor that complements the sweetness of the other ingredients. It also provides protein and fat, making the salad more filling.
• The combination of kale and sweet potatoes in a single dish reflects a broader trend toward plant-based eating, where vegetables are often the star of the meal rather than simply a side dish.

In conclusion, the Kale Sweet Potato Salad is a perfect example of how simple, wholesome ingredients can come together to create a dish that is both nutritious and delicious. Its balance of flavors and textures, along with its versatility, make it a dish that is enjoyed across regions and can be adapted to suit different tastes and dietary preferences.

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