Although this is a raw kale salad recipe, trust me - it's good! I'll show you the technique of massaging kale to make it softer in both flavor and texture. This technique changed my feelings about kale, and I've served massaged kale salads to many a kale-hater and have surprised them with how good it can be in many of my best vegan recipes.
I've posted a kale salad with salty tamari dressing before, so this time I went with my other favorite - maple dijon balsamic. To go with the green theme of this salad, I added some fresh lime juice to this dressing.
Avocados have a way of turning otherwise average healthy vegan recipes into amazing ones. If you don't have an avocado, try this salad with some white beans to replace the soft texture in this salad. Marinate the beans in the dressing to give them a flavorful punch. Feel free to switch up the vegetables in this salad - I went for a green theme, but red pepper is an excellent combination with avocado and marinated mushrooms are one of my favorites to pair with kale.
Prep time: 15 minutes
Makes enough for 4.
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This transcription will have some mistakes because it is partially automated.
Hello and welcome to Freshly Served, the healthy vegan recipes. I’m Heather and today we’re gonna make a kale salad. Now before you get scared thinking about raw kale, don’t worry we’re gonna make it taste delicious.
I’ve a few tricks and I’m gonna show you those. You can find the recipe over at HealthyVeganRecipes.net and if you’re really interested about learning more on how to make vegetables delicious, I’ve set up a series of free lessons at HealthyEatingStartsHere.com.
So, we’re gonna start with is a dressing because a good salad dressing can make any salad taste good and a few ingredients are gonna be crucial to that so when I’m working with kale or some other bitter vegetables I usually like to do it salty or really flavorful dressing.
And sometimes I do an Asian style dressing with tamari soy sauce and sesame oil. Today I’m gonna show you a balsamic and lime base dressing and I’m gonna throw in some extra sweetness from some maple syrup and some Dijon mustard to make it really really flavorful.
So, what I’m gonna start with is the lime. Now normally I would zest the lime but this one is looking a little bit old and stiff so I’m just gonna take the juice today. So just cut it in half and limes don’t tend to have seeds for some reasons which makes me wonder about their stability as a species but anyway just cut into it a little bit so that you break the sections and then you can squeeze all the juice out or if you have a juicer you can just squeeze it onto the juicer.
I’m trying to get all those juice out, it’s good stuff! Now a good tip for people who don’t have a lot of time is to make your dressing in a jar and make more of it than you need for that today and then you have it on hand for future days.
This also helps the flavors of the dressing to develop so it gets yummier and yummier as the days passed. Alright, there’s all of my dressing and some pulp from the lime then what I’m going to add in here is some balsamic vinegar and I happen to have this beautiful fig balsamic that my mom got me and you use a little bit of that because it’s really precious.
That’s what I’m gonna do, I’ll add a little bit more regular balsamic and some olive oil and I usually try to go for a one on one ratio here so I usually just look at the jar, see where the levels are and kinda eyeball them.
Ok, then for our fun stuff I’m gonna put some Dijon mustard in here, that has a pretty powerful taste so you don’t need very much and then some maple syrup. The classic dressing of course is some honey Dijon but vegans really like maple syrup better. It also is so delicious.
I put a little bit much in there but probably you don’t need that much might add a little bit more oil and vinegar to balance it out and some salt is crucial to bringing the oil and vinegar together to emulsify as they say.
Put the cap on the jar and I’m just gonna shake some of this. It’s more fun too. Ok, so that is going to sit while we prepare the vegetables for the salad.
So I started with the kale thinking I wanted to show you guys how to massage it and like I said this turned out very very nicely. I’ve served this to my dad and to other intense kale haters and even I used to hate kale pretty passionately. And it taste good so don’t worry.
So we’ll start with the kale and then I also heard about broccoli this week and how broccoli has some pretty intense bitterness if you don’t work with it properly so broccoli is another one that most people hate so we’re gonna throw that in the salad as well.
And going with the green theme I have beautiful avocado and some green pepper. Now the avocado brings some softness and a different texture to the salad but white beans will work excellently as well to the salad so feel free to swap around with all of the ingredients in this salad.
Start with kale and the dressing and put in whatever you like. I was gonna do white beans but avocado was in a crazy sale. So what your gonna start with is the kale and what you wanna do is first of all wash it, it’s got all of these little curly bits that dirt and things can hide in.
So take your kale and this spine is really stiff so what I do is take the kale off of the spine up to where it gets fairly soft right about here. Ok, so do that with all of your kale, you can either cut it or break it like that.
Sometimes you can even rip off part of the spine and leave the rest, that’s the ideal. So get your kale chopped up into little bits and then throw it in a salad bowl and here is where the magic happens.
This is a technique that I learned when Phil and I do raw foods for a little while and is so amazing. Just a little bit of salt and get your hands in there and massage it and you’ll see the kale will start to wilt. It will get really bright green. It will start to look wet and I’m just starting to be able to smell amazing freshness coming out from the bowl.
If you want to learn more about the nutritional benefit of kale and why you should be learning to like it, you can head over to my nutritional blog at HealthyEatingStartsHere.com. I wrote there about my experience about kale and how I hated it at first and then when I learned all the amazing benefits I had to figure out a way to learn how to love it and this was it.
Ok, so I’m not sure if you can see how much it shrunk, the change in the color or the wetness on the video but you get to a point where the kale is much softer than that rough curliness that it once before.
Then we’re gonna move on to the rest of the vegetables and you can do the same technique with the broccoli and the green pepper where you just put a little bit of salt to soften it and it will really help to make it more delicious.
So here’s the broccoli cut up and then you can do the same thing just a little bit of salt and just kind of rub it lightly. So, and it will just soften the flavor up a little bit in the broccoli.
And I should say not that making things a little more delicious, I guess I probably want to say that but we’re making things more edible so that we can make it more delicious.
Ok, and then one thing I like to do with broccoli is cut out the stem so you just take off all the hard outer bits, just slice them off and then cut out the stem like so.
My mom use to do this for me when I was little and this was the only part of the broccoli that I would eat. It’s a shame for me but anyway at least she got me eating broccoli right?
Ok, and green pepper is one that I’m ok with green pepper. I don’t love it, it got a very sharp flavor so again just a little bit of salt, rub it through with your hands and if you let it sits for a few minutes, that flavor will soften right out and it will be great.
Avocado is my final piece for this sauce, this one is very very ripe that’s why it’s so cheap so let see how it’s doing. Ok, so it’s a little bit brown inside. Not to worry, take the pith out and then you can either take a spoon and kind of scoop it out from the skin or you can cut it like so and peel the skin off like that and all I’m gonna do is cut off those little bits there that are kinda brown.
So get the avocado in here and like I said you can substitute avocado for some beans if you wish they have the same nice soft texture, not quite the same flavor but if you’re stuck.
Ok, and then we’re gonna take our dressing, give it one last little shake. The lime flavor in this dressing is gonna go beautiful with the avocado. Pour a little bit on here and then you get to save the rest for other days. You can just whip up the salad, super quick!
Give it a toss and your ready to go! I’ve gone with a nice, fully green color here but like I said do whatever vegetables you think works for you.
So! I hope you enjoy your kale salad. I’m Heather, this is Freshly Served! You can find the recipe at HealthyVeganRecipes.net.