In case you need another way
to eat kale

January 5, 2012 · 5 comments


I mean, speaking of trends. Kale has been up there for quite a while — and I’m totally ok with that, since it’s my favorite green. Sturdy, not very bitter, can even be crunchy, and takes well to acid, like balsamic vinegar.

We most often eat it sautéed, and of course there’s the occasional baking sheet of kale chips that I scarf all by my lonesome. But there are many ways to enjoy it raw* as well — in smoothies, juiced, and in salads. Because it’s such a hearty green, it takes well to strong flavors, and works best when softened with a little olive oil or salt. I fell in love last fall with a kale and grapefruit salad, but just last week turned my affection to a new raw salad full of texture and sweet/salty flavors. An excellent January lunch.

One of the best characteristics of this salad is its keeping power — while regular lettuces, once dressed, must be immediately consumed, kale can hold its own a couple of days. I’ve made a double recipe and kept it in a refrigerated glass container for easy lunches. Keep in mind that the kale, once massaged with salt, wilts a good bit — so start with more leaves than you think you need. Feel free to adjust additions to your liking — this recipe is made to customize!

Recipe: Raw Kale Salad with Currants

: adapted closely from a recipe in Feeding the Whole Family (made dairy free, reduced salt)


  • one (1/2-pound) bunch kale
  • 1/2 tsp salt
  • 1/3 cup sunflower seeds (toasted, or soaked/dehydrated)
  • 1/4 cup finely diced red onion
  • 1/3 cup currants (can sub raisins)
  • 1/2 apple, diced
  • 2-4 Tbsp olive oil, to taste
  • 2 Tbsp raw apple cider vinegar


  1. Wash kale thoroughly, and remove leaves from tough stems. Chop leaves into thin ribbons.
  2. In a large bowl, toss the kale leaves with salt. Massage the leaves for a few minutes, until kale is wilted, softened a bit, and deep green in color.
  3. Add the seeds, onion, currants and apple. Drizzle olive oil and vinegar over top, and toss to combine. Serve immediately, or store in a sealed container for up to two days (possibly longer).


* Some research shows that eating large amounts of raw cruciferous vegetables (kale, broccoli, cabbage, etc) contributes to the suppression of thyroid function, especially if you are low in iodine. If you have or are at risk for thyroid disease, you might limit your intake of these vegetables in raw form — you can read more here.

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Rebecca January 5, 2012 at 4:59 pm

I am so ready to make and eat this ASAP. Thanks!

katy January 6, 2012 at 11:05 am

so, so good. making it for lunch today! (again.)

Jen January 7, 2012 at 9:13 am

I’ve also massaged the kale with a bit of plum sauce for a super yummy result!

Mandi January 7, 2012 at 3:30 pm

I have loved this recipe forever – this cookbook is one of my faves. It can totally do without the gorgonzola – I frequently leave it out too. I agree about the keeping factor – so nice to have on hand.

Jennie Rader January 15, 2012 at 2:27 pm

MMmm, that recipe I have is similar, but with toasted pine nuts! Man, I miss Kale…

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