Unbelievably Crunchy Kale Salad Recipe

January 8, 2015

In my opinion, eating healthy begins with cooking.  By taking food preparation into your own hands, you are aware of what exactly you are putting into your body.  This not only includes calories but fat content, sodium, and sugar as well as artificial flavors, sweeteners, binders and the like.  This nutritious kale salad is packed with texture and unbelievable crunch.  You are consuming a rainbow of flavors and colors.  Massaged kale (a technique used to tenderize the leaves without cooking them) is paired with red cabbage, carrots, walnuts, dried cranberries and more.  Feel free to add your favorite vegetables to the mix to personalize this wonderful kale salad.

Unbelievably Crunchy Kale Salad


1 bunch kale with stems removed
1/4 cup olive oil
1/4 teaspoon kosher salt
1/4 cup dried cranberries
1/4 walnuts, chopped
1/2 cup shredded carrots
1/2 cup shredded red cabbage
1 apple, cored and chopped
1 tbsp hemp seeds (optional)

Yogurt Vinaigrette:
1/4 cup olive oil
1/4 cup plain yogurt
2 tablespoons white wine vinegar
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 small garlic clove, finely minced


Step 1: In a large bowl, massage kale with your hands for 2 to 3 minutes or until kale begins to soften slightly.

Step 2: In another bowl, combine yogurt, lemon juice, white wine vinegar, Dijon mustard and garlic clove.  Whisk the ingredients together until well combined.  Slowly add the olive oil while whisking at the same time until olive oil has been emulsified into the yogurt mix.  Set the vinaigrette aside.

Step 3: Heat a small saute pan over medium heat.  Add the walnuts and toast them until fragrant, about 5 to 7 minutes.  When they begin to smell nutty, remove from the heat immediately.

Step 4: Divide the massaged kale among 4 plates. Top the salad with dried cranberries, toasted walnuts, shredded cabbage and carrots, apple and hemp seeds (if using). Drizzle the yogurt vinaigrette over the top and serve immediately.

*Note: Feel free to add your favorite cheese to this salad. Pecorino romano or goat cheese are both delicious options.  Similarly, boost up the protein with chicken, tofu, tempeh, or fish.

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