Simple Raw Kale Salad

written by: Nicole Boyd


It is one of the things I try to cultivate in my life. “Keep it Simple Susan” is one of my mottoes.  As I listen to the news each morning on my way to work and hear about all of the wild things that are happening on this planet, simplicity helps keep me grounded.

The same simple concept applies to the meals I make at home as well. Eating delicious, nutritious food does not always have to involve complicated recipes. I love sampling a dish that tastes incredible, only to find out that it is composed of only 5-6 ingredients.


Easy peasy. I like.


Today’s recipe includes the almighty kale in its raw form, so to include the max amount of beneficial nutrients it has to offer. Kale is a dark, leafy green vegetable from the cabbage family. During this time of year in Ontario, we all should be eating dark, leafy green vegetables every day, if possible.

Leafy greens

(kale, chard, collards, spinach, cabbage, watercress etc.) are probably the richest in nutrients of any food in the vegetable kingdom, which also makes them very alkalizing for your body. The greener they are, the more nutritious! What nutrients are high in kale you ask?? Based on 1 cup of fresh kale you will be getting...


  1. Vitamin  A , 10, 300 IU:  This vitamin packs a punch with its many functions. To name a few it is needed as an antioxidant, for proper eyesight and the formation of new tissue and healthy skin.
  2. Calcium, 80 mg: Used in the development and maintenance of bones and teeth. It is also needed for muscle contraction (including the heart beat) and also influences nerve and cell membranes and the release of brain neurotransmitters.
  3. Folic Acid, 20 mcg: Aids in red blood cell production, it is needed during time of growth such as pregnancy and allows for proper balancing of brain neurotransmitter levels.
  4. Vitamin K, 550 mcg: Needed for proper blood clotting function.
  5. Vitamin C, 80 mg:  This vitamin is a powerful antioxidant and it is used in the formation of collagen.

Kale (and all leafy greens) is jam packed with chlorophyll, trace minerals, phytonutrients, and it is a good source of fibre. Here is a simple, fresh recipe with kale to enjoy during these gorgeous summer days. Kale doesn’t wilt as quickly as lettuce so even with the dressing on, this salad is still good the next day!

Raw Kale Salad

From Food and Drink Magazine LCBO, Summer 2011


1 large bunch of kale ½ C extra virgin olive oil 3 tbsp red wine vinegar 1 clove of garlic finely chopped ¼ tsp sea salt ¼ C pine nuts ½ C oil packed sun-dried tomatoes, chopped Grated Parmesan cheese for garnish, optional


  1. Wash and cut kale into bite size pieces.
  2. Mix well the olive oil, garlic, vinegar and salt.
  3. Drizzle over kale and then toss with the sun-dried tomatoes and pine nuts.
  4. Place in a serving bowl and garnish with the cheese. Taa Daa!