RECIPE: Raw Kale Salad | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures RECIPE: Raw Kale Salad | The Nibble Webzine Of Food Adventures
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RECIPE: Raw Kale Salad

Something different: kale salad. Photo
courtesy Galli Restaurant | New York City.
  You may have enjoyed a plate of sautéed kale, but how about a raw kale salad?

It’s new, different and full of antioxidants and fiber. And there are different varieties beyond the curly kale found in supermarkets. See the different types of kale and check farmers markets for them.

This recipe from Galli Restaurant in New York City inspired us:



  • Kale, midribs removed
  • Fresh orange segments
  • Shredded carrots
  • Slivered almonds
  • Vinaigrette: 1 part champagne, sherry or white wine vinegar to 3 parts olive oil
  • Optional garnish: avocado slices
    Look for red kale and consider a red and green kale combination.

    Asian Kale Salad Recipe. You can make an Asian kale salad with a vinaigrette of 2.5 parts olive oil, .5 part sesame oil and 1 part rice wine vinegar, plus some optional Asian ingredients: baby corn, bean sprouts, bok choy, red bell pepper, toasted sesame seeds, water chestnuts, etc.

    Tuscan Kale Salad Recipe.
    For a Tuscan kale salad, make a vinaigrette of lemon juice, olive oil, garlic cloves and optional red pepper flakes, plus grated pecorino toscano, asiago or Parmesan cheese. It’s like a kale Caesar salad.

    You can add chickpeas, currants and anything else that appeals to you. Italians like to garnish with fresh bread crumbs.


    More kale-friendly ingredients:

  • Apple
  • Beet
  • Feta
  • Mango
  • Pine nuts
    Let us know your favorite combination.


    Kale, also known as borecole, is one of the healthiest vegetables on the planet, says Web MD (here’s the whole article). It belongs to the Brassica family that includes the anti-carcinogen cruciferous vegetables—broccoli, Brussels sprouts, cabbage, collards, and mustard greens, among others.

    Curly kale. Photo by Rasbak | Wikimedia.
    One cup of kale contains just 36 calories but provides 5 grams of fiber and 15% of the RDA of calcium and vitamin B6, 40% RDA of magnesium, 180% of vitamin A, 200% of vitamin C and 1,020% of vitamin K. It’s also a good source of copper, iron, manganese and phosphorus and potassium.

    See how many times a month you can add kale to your table.

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