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  • Writer's pictureMichelle Gelok, RD

Simple Raw Kale Salad

Updated: Nov 5, 2019

Kale is part of the cruciferous family of vegetables and is in good company with other nutrient powerhouses, including cabbage, Brussels sprouts, and broccoli. Its hearty leaves give it a longer shelf life than most other greens, such as spinach, which makes it a great vegetable to keep on hand for part of a quick mid-week meal.

This simple kale salad is my go-to salad, I usually eat it at least twice a week. It takes less than 5 minutes to prepare and is an easy way to get a serving of vegetables into your meal. It's great on its own, or you can try adding a handful of toasted nuts, seeds, pomegranate seeds or thinly sliced red onion.

Serves 4.


1 large bunch of kale, washed

3 tablespoons olive oil

2 tablespoons apple cider vinegar

1 tablespoon maple syrup

Sea salt and pepper, to taste


De-stem the kale by pulling the leaves off the tough stems and tearing into bite size pieces; discard the stems.

Place the kale in a large mixing bowl; add olive oil, apple cider vinegar, maple syrup, salt and pepper. Using a pair of tongs, or clean hands, massage all the ingredients together until kale is well coated in dressing and begins to soften and wilt. Serve immediately.

Serves 4.

Per serving: 119 calories, 10 g fat, 1 g saturated fat, 6 g carb, 1 g fibre, 1 g protein, 159 mg sodium

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All recipes and photos by Michelle Gelok, RD


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