Kale Salad

Kale Salad

Easy | 45 MIN | 4 Servings

The key to making a kale salad tasty is to make sure the greens are stemmed and sliced finely, then allowing it to marinate for a bit. It’s the most delicious if it’s made the day before and allowed to marinate in the dressing. 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. However, with all of these benefits, eating too much kale can cause thyroid issues. There are many other greens, just as delicious and nutritious for you to include in your diet so plan to rotate your greens.

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 salad

Ingredients

  • 2 bunches Lacinato kale, stems removed, cut chiffonade – about ⅛”
  • 2 tablespoons organic olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon sea salt or Himalayan salt
  • 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
  • A handful of toasted nuts: either almonds, walnuts, or pecans, chopped

Dressing

  • ¼ cup organic raspberry, black cherry, or pomegranate balsamic vinegar *
  • Zest of 1 lemon
  • Lemon juice to taste
  • 3 tablespoons olive oil

* Gluten-free: please note if you are gluten-free make sure to use gluten-free vinegar. Many of the flavored balsamic vinegars are not gluten-free. If necessary replace the fruit vinegar with gluten-free balsamic vinegar.

Directions

  • Remove thick stems from the kale (see sidebar notes)
  • Place cut kale in a bowl
  • 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
  • Add carrot, apple or pear, and parsnip to the kale once prepped.
  • Add nuts
  • Toss with the dressing
  • Allow to sit for several hours, but this is even better the next day

Source

Adapted from a Vegetarian Times recipe

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Notes

Remove thick stems from the kale

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 of the stem takes absolutely forever. (there’s a reason I know this)

Massage the kale

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 kinds of vinegar suggested in the recipe regular balsamic is fine.

Gluten-free vinegar

And if you are gluten-free make sure the vinegar you use does not have gluten. Some of the flavored kinds of vinegar contain gluten so check the ingredients.

Related Categories

Salad, Side Dish, Vegetables, Allium-free, Soy-free, Dairy-free, Gluten-free, Low-sodium, Nightshade-free, Vegan, Vegetarian