Kale Salad
Written on in Healthy Living, Nutrition and Wellness.

Healthy Raw Green Kale

By Su-Nui Escobar, MS, RDN 

Health benefits:

A power house of nutrients, kale is one of dietitian’s favorite vegetables. This recipe is a great way to introduce kale to friends and family as the sweetness of the raisins and the crunchiness of the almonds make it very palatable. This recipe is a great way to provide your body with vitamins A, K, C, B6, manganese, calcium, copper, potassium and magnesium. 

Kale Salad
Serves 4
  • 4 Cups Kale leaves, raw, stems discarded
  • ½ Cup Carrots, shredded
  • ¼ Cup Olive Oil
  • 2 oz. Apple Cider Vinegar
  • Sea Salt and Cracked Black Pepper
  • 3 Tbs. Almonds, toasted and sliced
  • 3 Tbs. Raisins
  • 3 oz. Goat Cheese, crumbled
  1. In a large bowl add kale and carrots along with olive oil and vinegar.
  2. Add 3 good pinches of fine sea salt and a few cracks of black pepper and proceed to massage the dressing into the kale leaves with your hands. You want the kale to become soft and deep green. Carrots will start to lightly wilt.
  3. Add almonds, raisins and goat cheese and lightly toss together. Divide the salad between 4 servings and serve immediately.
  • If you are using the medication Coumadin, you will need to maintain stable levels of vitamin K. Thus, you will need to discuss with your dietitian and health care provider on how to incorporate this and other sources of vitamin K into your diet. Kale can contain as much as 444mg of vitamin K in ½ cup.
  • Renal patients, especially if you are at Stage III and above. Kale contains high amounts of potassium.


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