Simple Kale Salad

Image: Jessica Mitton

Image: Jessica Mitton

Kale has been getting lots of attention lately, and not without good reason. It’s a great food to incorporate into your everyday diet, offering many benefits in addition to its distinctive bitter green taste. Here’s just a glimpse of the tale of kale:

·      It’s packed full of many great nutrients, such as vitamin K, vitamin A and vitamin C.

·       It not only contains lots of calcium, but it’s easy for your body to draw that calcium and get the benefits of it (yes, much better than cow milk!) In other words, you get ‘Great calcium absorption from kale.’ (Phyllis A. Balch, 80)

·      It’s easy to prepare and include in your meals.

·      It’s delicious, especially when combined with sweeter tasting ingredients that balance out its bitterness.

Ready to include kale in your next meal? Why not try out my Simple Kale Salad? It has a bit of sweet to balance the bitter. Nourishing and delicious!

Top tip: Don’t forget to massage your kale, as the recipe describes. Massaging your kale makes it easier to digest and it tastes better too!

Image: Jessica Mitton

Image: Jessica Mitton

Simple Kale Salad

Yield: serves 2 as main meal, 6 as a side

Prep time: 15 minutes


1 head of kale, stems removed

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1 pinch sea salt

¼ red onion, sliced thinly

1 avocado sliced

¼ cup sunflower seeds

¼ cup organic dried cranberries


1.     Tear kale leaves into smaller pieces and add to medium sized bowl. Drizzle with oil, lemon juice and sprinkle with salt. Massage kale for about 3 minutes or until it starts to soften.

2.     Add onion, avocado, sunflower seeds and cranberries and toss.

3.     Serve with ½ cup of Creamy Garlic dressing.



Balch, Phyllis A. Prescription for Dietary Wellness. New York: Avery, 2003. Print. 

Jessica Mitton


Jessica Mitton is a Registered Holistic Nutritionist and Culinary Nutrition Expert. She believes in a holistic approach, taking into consideration the body, mind and spirit. She is fascinated by the healing potential of food and how it can contribute to an individual’s overall health. A passionate creative force in the kitchen, Jessica is continually working to develop her own highly nutritious and equally delicious recipes, made from whole, organic and locally sourced ingredients. Most of all, she enjoys the opportunity to share her passion and knowledge with others, helping them to become their healthiest possible self!