Marinated Kale Salad

kale_salad_finalIf you aren’t already aware of it, yesterday was the 1st official National Kale Day. Mark your calendars for the 1st Wednesday of October. 🙂 Kale is, literally, a force of nature. Without a doubt, it’s become the new “It” food. More proof: I was just in NYC & the dark, leafy green was EVERYWHERE. At juice shops & in at least 1 dish at restaurants.

So, why the kale obsession?

In an article on, it says, “the use of kale as a menu item has increased by over 400 percent in the past five years”. Mary Hartley, a registered dietitian, agrees with the hype & says that kale is indeed a nutritionally dense food. It delivers a whopping 1,000 percent of the daily recommended allowance for vitamin K & nearly 100 percent of the daily recommended intake of both vitamin A & C, according to the U.S Department of Agriculture nutritional database. Not to mention it offers a healthy dose of at least a dozen other essential vitamins and minerals.

How can you get your kale fix at home? For weeks, I’ve been making this Marinated Kale Salad (recipe by Deliciously Ella) on a regular (okay, almost daily) basis. I’ve become slightly hooked & crave it all the time!

Ingredients for 1 Serving:

heartFor the Salad:

-4 big handfuls of kale

-½ of a ripe avocado

-I also like to add : goat cheese, steamed beets, & raw sauerkraut  (a probiotic that helps with digestion)

heartFor the Dressing:

-1 tablespoon of olive oil

-1 tablespoon of tahini

-1 teaspoon of apple cider vinegar or 1 lemon

-1 teaspoon of  Bragg’s Liquid Aminos (I like to use a little more, about 2 teaspoons) kale_ingredients_finalStart by washing the kale (if not pre-washed), then tear small pieces off the stems, discarding the stems & placing the leaves into a bowl. kale_lettuceDrizzle all the dressing ingredients onto the kale. The next step might sound weird to you at first to firmly start massaging it all into the leaves. As you do this for a few minutes, you’ll feel the leaves soften & wilt. Really get into it & don’t be afraid to get your hands covered in kale + tahini! Once wilted, add the avocado cubes & beets (if desired). Sprinkle with goat cheese & 1-2 tablespoons of sauerkraut. Make it your own by adding some of your favorite nuts. For a heartier meal, add roasted butternut squash or another root vegetable. kale_avocado + sauerkrautThis is delicious & healthy, but it’s good to keep in mind to eat everything in moderation, including kale.


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