Kale Salad

Kale Salad

Everyone is eating kale these days and that’s a good thing.

Kale is touted as having risk-lowering benefits for several different types of cancer, it supports the body’s detoxification system, and is said to have cholesterol-lowering properties also.

Kale is also a great source of calcium, magnesium and other trace minerals, vitamin A, vitamin K and folate along with many other nutrients.

I like combining kale with nuts or seeds – especially almonds  or sesame seeds which, like kale, are also high in calcium giving me a great mineral-rich, nutrient dense dish.

  • 2 bunches lacinato kale
  • 2 tablespoons Organic Olive Oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Sea Salt or Himalayan Salt

The fastest way to remove the stems is to tear the leaves away from the stem. Hold the stem with one hand. Make a circle with your fingers with the other hand and pull the kale through your fingers. Trying to slice the leafy part off the stem takes absolutely forever (there’s a reason I know this)!

Place cut kale in a bowl and add the olive oil, apple cider vinegar and sea salt. Massage the mixture into the kale for a few minutes until the kale starts to wilt, feel a bit wet and turn dark green. Let the kale sit for at least 30 minutes however, the longer the better. I usually let it rest for an hour or so.

Add these to the kale once prepped:

  • 1 carrot, grated or sliced in fine matchsticks
  • 1 apple or pear, sliced into fine matchsticks and dressed with lemon juice
  • 1 parsnip, peeled and grated – don’t like parsnips? Add another carrot

Handful of toasted nuts: either almonds, walnuts or pecans, chopped


  • ¼ cup organic raspberry, black cherry or pomegranate balsamic vinegar*
  • zest of 1 lemon
  • lemon juice – to taste
  • 3 tablespoons olive oil
  • 2 tablespoons agave nectar (optional)
  • Pinch of sea salt to taste

* please note if you are gluten free make sure to use a gluten-free vinegar. Many of the flavored balsamic vinegars are not gluten-free.

When the kale is ready mix in the grated carrot, parsnip, apple and chopped nuts.
Toss with the dressing. Allow to sit for several hours, but this is even better the next day.


Massaging the salt, oil and vinegar into the kale is an important process of this recipe to make it delicious. If you can’t find the fruit balsamic vinegars suggested in the recipe regular balsamic is fine. And if you are gluten-free make sure the vinegar you use does not have gluten. Some of the flavored vinegars contain gluten so check the ingredients.


Adapted from a Vegetarian Times recipe