Kale Salad – Tenderized

As I’ve mentioned before the cooler weather of fall brings back a desire to be in the iStock_000010677610XSmall_opt kitchen preparing yummy and nourishing food!  Another of our favorites is kale salad and fall or spring is the best time to eat it as it is a cool weather crop.

There are many reasons to enjoy kale and here are a few of them:  minerals such as calcium, iron and sulphur, vitamins such as A, C and K, can help lower cholesterol, antioxidant, anti-inflammatory, helps detox the body and aids in liver health.  Search the internet to find even more information about the importance of consuming this wonderful leafy green.

Kale can be tough to chew and somewhat strong to the taste.  For that reason it doesn’t make the best salad green. However, my friend Jenny Ranum, taught me how to make this tasty salad that even those who haven’t yet trained their taste buds to enjoy more vegetables can enjoy.

There are several varieties of kale but I like to use the curly leaf.  The others produce a watery salad.  I’ve used others before when the curly leaf isn’t available and they are acceptable, but not as enjoyable.

Kale Salad – Tenderized
Recipe Type: Salad
Author: Let’s Eat
Prep time: 15 mins
Total time: 15 mins
  • 1 head of curly leaf kale, washed and torn into bite sized pieces
  • 1/4 t Redmond Real Salt or Celtic Sea Salt
  • 1/2 – 1 t apple cider vinegar (I use Braggs)
  • 1 T raw, local honey
  • 1/4 cup extra virgin olive oil (I use Napa Valley Naturals)
  • 2 green onions, sliced (or snip with kitchen scissors)
  • 1/4 of an apple, chopped into tiny pieces
  • 1/4 c currants, raisins, or cranberries
  • 2 T toasted sesame seeds, pumpkin seeds, or sunflower seeds
  • 25 – 50 raw, unsalted pistachios, or other nut of choice
  • Fresh ground pepper to taste
  1. Place kale in large bowl. Sprinkle with salt. Massage in a manner somewhat similar to kneading dough. The kale will reduce to about half.
  2. Add vinegar, honey and oil. Mix.
  3. Stir in remaining ingredients.
  4. If time allows, let the salad sit for up to 30 minutes.
  5. Serve. Refrigerate remainder.


Here are some other ways to enjoy kale:  sauteed, in smoothies (use with a milder green such as spinach to avoid a very “green” flavor), oven baked kale chips, add to soups and stews the last 10 minutes (think Olive Garden’s Zuppa Tuscana).

How do you enjoy kale?

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