Kale Salad

 Did you know?

Raw kale gets sweeter if you “massage” it before adding to your salad?  Strip them off the stem, crumple them up, and rub them between your hands to release the natural sugar.


Try this tasty kale salad and dressing, which can be a great way to start a meal, or the whole meal itself!

Hale to the Kale Salad

Hale to the Kale Salad, modified from Chef AJ


·      Salad:

o   24 ounces of chopped kale

o   Sliced almonds, pecans or other favorite nut

o   Optional:

§  Raw beets, shredded

§  Carrot, shredded

·      Dressing

o   6 Tablespoons raw almond or peanut butter (unsweetened and unsalted)

o   1 can of rinsed and drained cannellini beans.

o   1 cup coconut water (or regular water)

o   1/4 cup fresh lime juice (about 2 limes) and zest from the limes

o   2 cloves garlic

o   Approximately 1 inch or 3/4  of an ounce fresh ginger

o   2 tablespoons low sodium Tamari or raw coconut aminos

o   4 pitted dates (soaked in water if not soft)

o   ½ teaspoon red pepper flakes



·      In a high powered blender combine all ingredients until smooth and creamy.

·      Remove the thick, larger stems from the kale and place in a large bowl.

·      Massage the dressing into the kale.

·      Sprinkle nuts before serving, if desired.


See the Healthy Recipes and Shopping Guide for details!

Are you ready for health?

Lifestyle Medicine


Memorial Health System

serving Marietta, Ohio 

and the surrounding region!


Email: livememorialwell@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

2019 MHS NOWORDS horizontal CMYK large EXPECT MORE v1

© David Drozek 2014