Alright, I just want to say this is the first kale salad recipe I have ever eaten. And it really is the best kale salad ever!
To this day, it is my absolute FAVORITE way to get my dark, green leafies in. I truly hope you give it a try, especially if you’ve never had kale before.
Origins of Best Kale Salad Ever
A big shout out for this recipe goes to the daughter of a resident I used to help care for at Bay Shores Nursing Home and Rehab. I am very grateful that this kind woman shared this recipe with me. My whole family loves it. And it’s a great way to incorporate dark green leafy vegetables into your diet.
If you are skeptical about trying kale and think it is very tough or bitter, this recipe may just change your mind.
How to Make the Best Kale Salad Ever
Just tear the leaves off each rib of kale and make sure to wash them. I have a handy dandy salad spinner that I use to wash and spin-dry my kale leaves but this is not necessary. You can simply wash and pat dry using a kitchen towel or paper towels.
Mix all salad ingredients together.
Then whisk all dressing ingredients together in a bowl or shake it up in a jar with a tight lid. Massaging the dressing into the kale a bit or tossing it well and letting it sit for at least 30 minutes will make the kale less tough.
The homemade dressing is very simple and delicious. You can use it for other salads as well.
Benefits of Kale
There are so many health benefits of kale. This superfood has such a high nutrient density that it scores a 1000 on the ANDI list. Most people are unaware of this ranking system. ANDI stands for Aggregate Nutrient Density Index. It is a ranking from 1 to 1000, developed by Dr. Fuhrman, creator of the Nutritarian diet and author of many best-selling health books, including “The End of Heart Disease” and “Eat to Live“.
This ANDI ranking is utilized at all Whole Foods markets to showcase the health promoting benefits and micronutrient density per calorie of foods.
Speaking of nutrient density, kale contains vitamins A, K, B6, C, calcium, potassium, copper and manganese along with numerous phytonutrients. Studies link these nutrients to eye health and reducing chronic diseases, cancer, and heart disease. It also has anti-viral and anti-inflammatory properties.
I can’t say enough about this super superfood. Add this salad to your regular repertoire and start reaping the benefits of the best kale salad ever!
Best Kale Salad Ever
Ingredients
For the Salad:
- 1 head kale
- ½ cup sweet onion
- 1 large tomato
- 1 avocado
- ½ cup Kalamata olives
For the Dressing:
- 2 cloves garlic minced
- 2 Tbsp. low sodium soy sauce or Bragg's Liquid Amino Acids
- 2 Tbsp. extra virgin olive oil
- 3 Tbsp. lemon juice
- ¼ tsp. cayenne pepper
- ½ tsp. ground ginger
- Mrs. Dash Tomato-Basil seasoning optional
Instructions
- Wash, cut out the stalks and cut kale into fork-sized pieces.
- Cut onion, tomato and avocado into bite-sized pieces.
- Mix garlic, soy sauce, olive oil, lemon juice, cayenne and ginger together or add to air-tight container and shake.
- Pour over salad and toss. Let sit for at least an hour before serving (if you can wait that long!).
- Top with olives. May garnish with Mrs. Dash if desired.
Notes
- I almost always use cherry or grape tomatoes in place of the large tomato the recipe calls for. It’s just my preference.
- And you can also substitute black olives for the Kalamata olives and red onion for the sweet onion. You what you have or what you know you’ll enjoy!
Share With Me: Have you tried this Best Kale Salad Ever? Did it make you a kale lover too? Comment below to let me know what you think.
Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.