Sunday, August 19, 2012

The Raw Kale Salad Recipe

Okay, I'm finally coughing it up. It's my raw kale salad recipe. It's been to several gatherings, and at my own table, and every time I serve it people are, well, they just look happy when they're eating it. I think it so ridiculously nutritious, their bodies are saying, "Aaahhhh. Thank you thank you thank you!"

There are many variations you can do with this, but I tell you - raw, thinly sliced lacinato kale is not only good - it's good for you.

Raw Kale Salad
1 bunch lacinato kale, tough ends removed, stems removed and chopped, then leaves cut thin to near-chiffonade
¼ c. organic extra-virgin olive oil
½ T. gray Celtic sea salt
3 medium carrots, shredded
2 Braeburn apples, shredded or chopped into bit-sized pieces (your choice)
1 large beet, shredded
Juice of one organic lemon
Half cup of organic raisins
Half cup of pine nuts
If desired, crumbled feta cheese to taste

The technique of cutting the kale into thin strips is easiest to accomplish with the cutting blade of a food processor. If you’re going to use a knife, here’s a video:

Once you have the kale sliced, get it into a good-sized bowl and drench it with the olive oil. Sprinkle on the salt, then massage the kale for a minute or two to soften it. Then add the grated carrot and beet and chopped apple, then pour on the lemon juice and toss thoroughly. Add raisins, pine nuts, and feta and lightly toss. 

You can also add chopped pasture-raised homegrown chicken to this to round out the protein component and have a complete dinner. Or a leftover grilled salmon fillet, or some very thinly sliced ribeye. Of course, when you start adding a meat component, you might want to hold back on the raisins (except for chicken) because that might not be quite palatable. You could also add chopped hard boiled duck or chicken eggs to this, and it would be delicious.

I've also made a variation of this using half lacinato kale (also called dinosaur kale, for some strange reason) and half Russian red kale (because it's what I had growing in the garden) and it was also very good. 

Raw kale is rich in carotenoids, which is good for your eyes, especially if you are in the sun a lot. A serving of raw kale exceeds the minimum daily requirement for Vitamins A, C, and E, and gives you copper and manganese to boot. Add the raw beets and carrots, and you're really getting some good nutrition.

Of course, it's best if you can get most of your ingredients from your back yard. It's not too late to get in some beets and carrots, and there's certainly plenty of time for kale and other healthy greens. Go on! Get your hands in the dirt! And grow some food for your table. You'll feel better in a lot of ways.


  1. Thank you Lori
    not only for the recipe, but for the encouragement to get back to the garden.

    1. Sharon, you're such a great cook, I know you enjoy having ingredients from your own garden. Go for it! ;-)

  2. I have come to appreciate Kale this year and really, really enjoy it lots!! My mother in law makes a kale and ricotta cheese soup that is O so good! Thanks for the new recipe!

    1. Anonymous, if you come back, could you share the soup recipe? It's getting to be soup weather soon and it sounds delish!