On a recent trip to Portland, Oregon to visit friends, I was surrounded by restaurants boasting the plant-based cuisine I love to eat. My friend, Danielle, told my husband, Travis, and I that kale was literally everywhere, including sitting on the pavement outside of her car one night! She said that nearly every restaurant offered a kale salad of some kind and that got me thinking about a kale salad recipe that I really enjoyed back in Arizona.
Another friend, Lissa, introduced me to a yummy kale salad recipe that she obtained from a colleague. The salad was simple, with the only vegetable being the kale itself. It was dressed in a mix of lemon juice and olive oil and topped with finely grated parmesan cheese. This recipe inspired my Green Salad Formula, which is a healthier, plant-based version of the greens.
When I make a green salad, I like for the only vegetable to be greens so that I’m consuming a large quantity of them. Kale, in particular, is high in fiber, iron, and calcium and packed with antioxidants. A true super food! This mix boasts a variety of organic baby kale leaves that are more palatable in a salad than their adult counterparts.
I add a little protein and crunch to my kale salad with the addition of raw sunflower seeds, almonds, and cashews. Cashews mimic the flavor of parmesan cheese, so I use them as a cholesterol-free substitute.
Finally, I make a lemon vinaigrette dressing for this salad that is fat free. The aforementioned kale with parmesan salad includes a dressing that is largely oil and in my opinion, too fattening when paired with cheese, or in this case, nuts. I add a hint of agave syrup to balance the tartness of the lemon juice and no oil whatsoever. Enjoy!
FORMULA BASE: GREEN SALAD
Serves 1 as a meal or 2 as a side
- 4 cups fresh greens –> I’m using a mix of baby kale leaves.
- ¼ cup raw seeds and chopped nuts –> I’m using 1 tbsp sunflower seeds, 1 tbsp almonds, and ¼ cup cashews
- 2 tbsp dressing of choice –> I’m using a homemade lemon vinaigrette.
- Juice of ½ of a lemon
- 1 tsp agave syrup
- ¼ tsp onion powder
- ¼ tsp garlic powder
- One grind fresh black pepper
- Pinch of pink Himalayan sea salt
Mix the salad dressing with a small whisk and set aside.
Put the nuts through a nut grinder or chopper, or finely chop by hand.
Toss the kale in the lemon vinaigrette and top with the sunflower seeds and chopped nuts.
7 thoughts on “Simple and Delicious Kale Crunch Salad”
Going to try this tomorrow with dinner! Thanks! (and I’ve made two batches of muffins so far..one with blueberries and the other with raspberries..yum!)
I’m so glad! You will really enjoy this salad. Light and refreshing. 🙂
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