Kale Salad (Almost Raw!)

Hey Folks,

Today we would like to bring to you our recipe for an almost raw Kale Salad – almost raw because you will need to blanch the Kale for this recipe.  We came to this through our Raw Foods teacher, Rebeka at The New Mexico School of Natural Therapeutics.



Why Kale you ask?  Well, Kale is…

  • Kale is a very versatile and nutritious green leafy vegetable. It has been a widely popular vegetable since ancient Greek and Roman times for its low-fat, no cholesterol but health benefiting anti-oxidant properties.
  • It is very rich in vitamin A, 100 grams (g) of Kale leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help to limit neuronal damage in the brain; thus, it has an established role in the treatment of patients suffering from Alzheimer’s disease.
  • 100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C. Vitamin C is a powerful antioxidant. It helps the body develop resistance against infectious agents and harmful oxygen-free radicals.
  • This leafy vegetable is chock full of  many B-complex vitamins such as niacin, vitamin B-6(pyridoxine), thiamine, pantothenic acid, etc., that are essential for substrate metabolism in the body.
  • It is also a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids. It helps control heart rate and blood pressure by countering the effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutaseIron is required for cellular oxidation and red blood cell formation.

Source : Power your diet (www.nutrition-and-you.com) Kale is a Nutritional Powerhouse

 WOW, you say!   Who knew!    Kale is the only leafy green that is a complete protein – so if you are working on becoming a vegetarian and you still want to be able to build or support muscle mass, you can use Kale as a substitute for meat protein products.
Enough of that, here’s the recipe!
You will need:
  1. 2 Heads of Kale
  2. 2 Organic Raw Carrots
  3. 1 Organic Yellow, Orange or Red Sweet Pepper,
  4. 1/2 raw Red or White Onion (optional)
  5. 3/4 cup of sliced almonds or unsalted cashews or walnuts
  6. 1 tbsp. of Hemp Oil*
  7. Toasted Sesame Oil
  8. Organic Sesame Seeds

*Hemp Oil is a delicious and rich source of Omega-3 and Omega-6 Essential Fatty Acids (EFAs), including Gamma-Linolenic Acid (GLA) and Stearidonic Acid (SDA) Super Fatty Acids.

To begin, you will need to clean the Kale.  To do this pull the leaf part away from the rigid spine of the leaf – wash and break into bite size pieces.  Dice the Pepper and Onion.  Personally, I like to shred the carrots, but you can dice these as well.  Now that the prep is done, let’s put it all together.

To move forward— take a large frying pan and fill it with about an inch and a half to two inches of water.  Bring this to a boil.  As the water begins to boil add small handfuls of the kale – you will notice that the Kale will turn a dark, rich color.  Allow the Kale to be in the water for only about 8-10 seconds (just enough time to soften the leafs) then remove them from the water using a slotted spoon and place the leaves in a bowl.  Once you have blanched all of the Kale leaves you may want to pat them dry using a paper towel.  Now, you can add the diced pepper and onion and shredded carrots.  Toss the ingredients.  Add your sliced nuts, Hemp Oil, Toasted Sesame Oil and Sesame Seeds and toss again until all of the leaves are covered and the salad is well mixed.  Done!   The salad will keep up to a week in your refrigerator so you can enjoy it all week-long!!!   Below is a short video we made about the kale Salad.


For now, enjoy the many benefits of this easy nutrient rich salad.  Most of all….it’s DELICIOUS!

Steve and Rob


  1. Matt Murray April 23, 2014 10:30 pm  Reply

    I have a wonderful Kale salad recipe also. Raw Kale tore in very small pieces, marinate in fridge with a lemon garlic and olive oil. Toss with a mixture of Panko Bread crumbs and toasted Almonds. Finish off with a large handful of grated Asiago Cheese. Keeps in the fridge for a week and is great with cottage cheese for breakfast!.

    • admin April 26, 2014 2:37 pm  Reply

      Hey Matt, This sounds great – Thanks! So, how did the Apple Pie turn out?
      Steve & Rob

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