Raw Kale Salad


  • 3 large kale leaves, de-stemmed and torn into bite-size pieces (~2 ounces)
  • 1/4 of an avocado, skin removed and flesh cut into chunks (~1 ounce)
  • 5 dashes lemon juice
  • A small pinch of salt
  • 8-10 grape tomatoes, halved (~1.5 ounces)


  • Put the first four ingredients in a large bowl.
  • With your hands, smash the avocado, lemon juice, and salt into the kale leaves.  Be aggressive – make that kale feel it!  :)  [The goal of this step is to “massage” the kale so that the fiber of the tough leaves breaks down a bit and allows the kale to become more tender {and therefore easier to eat and digest}.]
  • Let the massaged kale stand for 15 minutes.  (Though you might be tempted to skip this step – don’t.)
  • After 15 minutes have elapsed, add the tomatoes and mix everything together with a spoonula to evenly combine.
  • Transfer to a plate, and enjoy!

Makes 1 serving.

Nutritional information per serving: 85 calories, 4 g fat, 11 g carbohydrate, 4 g fiber, 1.5 g sugar, 3 g protein.

The ratings:
Mental Cost (ingredient availability): Low.
Financial Cost (ingredient cost): Low.
Emotional Cost (cooking skill level): Very low – and therapeutic, too!
Time Cost (recipe preparation): Low.
Life Cost (clean up time/effort): Very low.
Worth It? (rate from 1-5): 4.75.

Miscellaneous suggestions, insights, and/or thoughts:

  • After five days of eating heavy starches, oil-laden vegetables, and way-too-decadent desserts, this dish was a terrific change of pace.  It served as a very good “detox” salad.  (And the fat from the avocado made the dish a nice transition from ‘vacation’ eating back to healthy eating; it didn’t shock the system the way going from cheesecake to celery sticks might…)
  • This salad has clean, earthy flavors (which I enjoy), and really nice mouth feel (thanks again to the avocado).  The dish is also quite filling, while still being very nutritionally sound.
  • And the simplicity of this meal can’t be beat.  All in all, a very lovely little dish!


About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in avocado, greens, kale, postaweek, tomatoes, vegetables, vegetarian and tagged , , , , , , . Bookmark the permalink.

5 Responses to Raw Kale Salad

  1. I’ve never had raw kale. I didn’t even know you could eat it raw! It sure looks good though. I would almost try it…


  2. Pingback: Day 423 | Three Daily Delights

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