- Healthy Recipes
Kale Salad
This kale salad is a nutrient-dense green dish made with fresh kale and broccoli sautéed in garlic and chili flakes, then finished with sundried tomatoes, hemp seeds, and a squeeze of lime. It’s a simple, flavorful recipe packed with fiber, vitamins, and plant-based goodness, and makes about five cups.
Kale is one of the best greens that you can have, as it is full of minerals, vitamins, and fiber and is highly alkaline—so it will help to reduce the acid in your system. Once you start eating greens regularly, you start to crave them. This recipe is simple and brings out the best flavors of the broccoli and kale, which make a great green combo. This is a salad fit for any green queen (or any other regal being).
Kale Salad Ingredients:
- 3 tablespoons coconut oil
- ¼ teaspoon rock salt
- 4 teaspoons garlic, minced (about 6 cloves)
- 1 teaspoon red chili pepper flakes
- 1 head of broccoli, stem removed, and florets sliced
- 1 bunch kale, stems removed
- ¼ cup sundried tomato, rinsed then thinly sliced
- 3 tablespoons hemp seeds
- One lime, halved
Kale Salad Directions:
- Wash and thinly slice kale. Set aside.
- In a large skillet, heat coconut oil over medium/high heat. Once melted, add in garlic, salt, and chili peppers and stir until the garlic is lightly brown (about 2 minutes).
- Stir in broccoli, cover, and cook on medium heat for 2 minutes. Add in kale and stir, then cover and cook for 3 minutes.
- Remove from heat, and place in a serving bowl. Add in sun-dried tomatoes and hemp seeds.
- Squeeze both lime halves over the mixture and stir. Refrigerate until ready to use.
- Makes about 5 cups.
ENJOY!
What makes kale salad healthy?
Kale salad is nutrient-dense and high in fiber, vitamins A, C, and K, and antioxidants, making it a heart-healthy and low-calorie side or meal option.
How do you make kale less bitter in a salad?
Massaging kale with oil and a little salt or acid (like lemon or vinegar) softens the leaves and reduces bitterness, making the salad more tender and flavorful.
Can you eat raw kale in a salad?
Yes — raw kale is perfectly safe to eat in salads as long as it’s properly washed and, ideally, massaged to soften the texture.
“How long should I massage kale for a salad?”
Massage chopped kale with olive oil and salt for about 1–2 minutes until the leaves soften and turn darker — this makes the kale easier to chew and digest.
“Is kale salad good for meal prep?”
Yes, kale holds up well in the fridge — dressed kale salad can stay fresh up to 2–3 days, and prepping the ingredients ahead keeps it crisp longer.
- By Ann Barnes
