super simple raw kale salad

Posted on Apr 2, 2013 in Food

kale salad

Kale is pretty much the poster child for healthy eating, isn’t it? Before I cleaned up my diet, I’m not sure I’d ever had a single bite of kale. But slowly I opened up my world to this dark, leafy green. I started by blending it into green smoothies. And then baking it into kale chips. And then I started sautéing it as a side dish. And now, I’ve reached 100% kale love, because I’m eating it raw, kids!

kale salad

Even to the hardiest of veggieaholics, I know raw kale can sound a little…kale-y. And it is, but by massaging the world’s simplest dressing (seriously, it’s so easy) into the leaves for a few minutes, the kale softens both in texture and flavor. It’s incredible how a few minutes of massaging completely relaxes the kale. It almost turns it into an entirely new veggie.

kale salad

I wasn’t kidding about the whole world’s-easiest-dressing part, either. This avocado-based dressing is so easy you just mix it up right in the bowl with the kale. It’s also oil free and only has four ingredients (two of which are salt and pepper). The flavors are so bright and creamy, and it pairs so beautifully with the earthy kale.

I’m kinda in love with this salad. Not only is it pretty much the cleanest, healthiest, simplest salad on the planet, but it also comes together so quickly that it’s a perfect way to inject some serious nutrition into any lunch or dinner—even on a weeknight. It also works as a beautiful base for lots of other delicious toppings—I topped mine with leftover roasted beets and asparagus. Yum!

kale salad

Of course, kale really is one of the world’s healthiest foods. Did you know a one cup serving of kale has 1327% of your daily vitamin K intake (that’s no typo, friends)? Plus 354% of your vitamin A and 88% of your vitamin C! Wowzers. Eat more kale.

Enjoy!

Super Simple Raw Kale Salad

by Cassie Johnston

Prep Time: 5 minutes | Cook Time: None | Makes: About 3 Cups Salad

 

Ingredients

  • 1 bunch kale, stems removed and torn into bite-sized pieces
  • 1/2 ripe avocado
  • Juice of 1/2 lemon
  • Salt and pepper, to taste

Instructions

  1. Place the kale in a large bowl. Using clean hands, squeeze the avocado half into the bowl and continue massaging the avocado into the kale until the leaves relax and are all coated in avocado—about five minutes.
  2. Squeeze in the half of lemon juice, season with salt and pepper and then toss to coat. Serve as is or top with other yummy salad toppings.

Nutritional Info

Serving size: About 1 cup salad |  Servings per recipe: 3

 

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Are you a kale fan? What’s your favorite way to prepare it?

13 Comments

  1. I usually steam or saute kale (w/ garlic and shrooms), but I’m definitely going to give this a try. Avocados, beets, and asparagus are some of my favorites, so I’m bound to love this.

  2. Love raw kale, hate it any other way! I just don’t like any greens cooked really, even spinach in lasagna. Great dressing idea, will definitely be trying!

  3. wow! i cant wait to try this! kale, avocado and beets are some of my favorite food. I am also a fan of kale in my smoothies and kale chips. I also like to sautee it with some mushrooms and a handful of golden raisins (so delicious!)

  4. What’s on the salad there-asparagus? beets? Totally making that exact salad. SO GOOD. And especially good because the weather is changing and I’m finally craving veggies again!

  5. My interest is piqued! I’ve struggled to embrace kale but I’m not giving up yet! This recipe looks promising and I love the easy-peasy to make factor!

  6. I just wanted to point out that the nutrition facts about the vitamin content of kale are describing one cup of cooked kale, not raw. One cup of raw kale has 684% the daily recommendation for vitamin K, 206% for vitamin A, and 135% for vitamin C. Still impressive, but thought these numbers might be relevant for your salad! :)

    <3, a future dietician

  7. PS- It looks delicious and I’ll be trying it soon. I love raw kale salads!

  8. Made this tonight… It was so good!! I love love love kale!

  9. Yum, looks delightful. I was just thinking I’d like to prepare my kale a bit differently and hadn’t thought to add the advocado. I have added the other ingredients though and it’s still yummy.

    I have to say that my only pet peeve in preparing kale is cleaning it, ugh. It’s such a laborious process to ensure it’s clean and all those lil’ grey bugs are washed away. I spent over an hour yesterday meticulously rinsing and double-checking my kale. I like this one brand of kale that doesn’t have so many nooks and crannies as it’s much simpler to clean. That said, it’s all worth it in the end because it really is yummy!

    • Just as a follow up… I tried the kale salad today with avocado, etc. as you recommended. So SO good! Yum. I paired it with fresh halibut. Nothing like a meal that is filling but feels clean in your tummy and not overly stuffed. Thanks so much for this suggestion. I have a feeling this will become a regular in my salad rotation. So easy and so tasty!

  10. Made this tonight and looooved it! I have to say, I laughed at myself massaging the kale BUT it made a difference and I still can’t believe the amount I ate for dinner tonight. I immediately had to blab about it on FB to encourage other kale weary friends to try this recipe!

    P.S. I’ve been trying to get my meat and potatoes fiance on board with the healthy food blogs for years but he’s always been skeptical because of hard to find ingredients or feeling as if I’m being brain washed to follow a particular diet. Hoooowever, I’ve made so many things from your blog lately, the other day he was eating the cauliflower casserole and he said “this is really good – is it from that back to her roots gal?”. WIN!

  11. i have seriously never commented on a blog.. regardless of the 1000’s of posts, recipes, ideas and many other things i have viewed. but had to say.. love your whole concept and i have just pinned 5 recipes and made an entire weeks menu of my own.. happy to say my grocery list is 90% veggies. thanks ma’am!

    • Aww, thank you so much Kenzie! I hope you’ll keep commenting. :)

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