Raw Kale Salad

By massaging the kale, you help break down some of the rigid plant-cell structure, which can be irritating to the gut when eaten raw. This also helps diminish the bitterness and toughness of the leaves.

raw kale salad

Makes four to six servings

Preparation time: 15 minutes

  • 1 head curly or lacinato kale
  • 2 tbs. olive oil
  • Juice of 1 lemon
  • 1 tbs. apple cider vinegar
  • ¼ cup crispy pumpkin seeds
  • ½ red onion, thinly sliced
  • 1 avocado, diced
  • Sea salt and pepper

Tear off the kale leaves and discard the stems. Chop the leaves into bite-sized pieces, and toss in a bowl with the olive oil. Massage the kale for five minutes; the greens will wilt a bit and turn a darker green. Adjust the acidity with a squeeze of lemon. Add the other ingredients, and you’re all set. No additional dressing is required. This salad will stay fresh in the fridge for a few days, and it will get easier to digest the longer it marinates.

Photographs copyright © 2014 by Mary G. Brackett.

Recipes adapted from Hilary Boynton and Mary G. Brackett’s The Heal Your Gut Cookbook and printed with permission from Chelsea Green Publishing.

Why No Numbers?

Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.  — The Editors

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