Raw Kale Salad

I’ve been meaning to post this recipe for the last few days but my family’s summer has gotten off to a super busy start, and it just didn’t happen.

Plus it’s ridiculously hot here this week, and my house doesn’t have much air conditioning, so it’s kind of hard for me to get much done. But enough with the whining…

raw kale salad

This Raw Kale Salad, the third and final recipe I’m featuring in honor of my Lucid Food Giveaway, is the perfect thing to eat when the temperature soars.

The kale I used in this salad is the Red Russian variety, and I grew it in my garden.


I also grow Lacinato (“dinosaur”) kale, another great choice in uncooked kale salad recipes like this one.

You might be thinking that a salad based on raw kale sounds incredibly unappetizing, but I assure you this one’s really tasty. My husband is not a kale lover, and he really enjoyed it. The key is to use your (very clean!) hands to massage the salt and olive oil into the chopped kale, tenderizing it and making it more digestible.

kale salad

The recipe in Lucid Food calls for toasted almonds and toasted nori, but I didn’t have either on hand, so I substituted pine nuts and dulse flakes. Dulse is a type of seaweed and it’s very high in minerals. It has a salty taste, so be sure to taste for salt before adding too much.

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kale salad with apples

I’m extending the deadline to enter the giveaway until midnight on Thursday, July 8, 2010. If you’d like to enter to win a signed copy of the beautiful Lucid Food cookbook by Louisa Shafia (and you haven’t already left a comment on one of the last 2 posts), please leave a comment below and you’ll be entered. US residents only, please. Thanks and good luck!

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Recipe for Kale Salad with Avocado and Apple


  • *1 bunch of kale thick stems removed and coarsely chopped
  • *1 ripe avocado diced
  • *sea salt and freshly ground pepper
  • *1 small garlic clove peeled and minced
  • *3 tablespoons olive oil
  • *1 carrot peeled and sliced into thin half moons
  • *1 small green apple, sliced thin
  • *1 scallion green part only, thinly sliced
  • *1 large handful of raw or toasted pine nuts or toasted almonds
  • *1 handful of dulse flakes- optional
  • *1 handful fresh mint chopped- optional


  • 1. Place kale in a large bowl with the avocado. Add salt, garlic, and olive oil. Mix very well, "massaging" the greens for about 3 minutes.
  • 2. Reserve a small handful of the carrot and apple slices for garnish, then gently fold the rest into the kale mixture with the scallion, pine nuts, dulse flakes, and mint. Taste and season with additional sea salt, if necessary (the dulse is salty, so it be careful you don't add too much).

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15 thoughts on “Raw Kale Salad”

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  4. This looks great. I was looking for a good kale recipe. I am hosting a bunch of people for lunch on Saturday and I want them to go home feeling happy and healthy. Eating raw kale always makes me feel revitalized. Thanks for posting this!

  5. do you think this would be good with supermarket kale. . . I don’t have a garden (maybe I’ll try a farmstand instead) I’ve been intrigued with raw kale salad since I read about it in the butcher and the vegetarian. . .

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  7. This looks amazing and I have lots of that very kale in my garden right now! Guess what’s for dinner at my house tonight? Thanks for sharing!

    (I’m thrilled to have a chance to win a copy of Lucid Food too!)

  8. What a great way to enjoy kale raw. I would have been hesitant to try a kale recipe that wasn’t cooked, but this salad looks so fresh and tender. I think this would be a delicious and healthy addition to any summer meal!

  9. I love kale! I’m not a fan of mint in my salads, but I think it would taste just as good without. What a flexible recipe. I guess the key with a recipe like this is to not only totally massage the oil in, but to make sure the pieces are cut small enough.

    As always, thanks for your inspiring recipe ideas!

  10. ooohh this looks so good! i ate some sugary things to day, my body needs this. I have never had kale raw in a salad, but I am excited to try it!

  11. i have that same variety of kale growing in my yard too! i was skeptical about raw kale before, but it’s actually really tasty.