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    You are in: Home / Recipes / Kale Salad - the King of Greens! Recipe
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    Kale Salad - the King of Greens!

    Total Time:

    Prep Time:

    Cook Time:

    10 mins

    10 mins

    0 mins

    CaliforniaJan's Note:

    I got this recipe from the TV show The Chew, it is from their healthy contributor Daphne Oz. I'd never tried raw kale, but was impressed with the simplicity of this one. Wow, is it wonderful...the secret is massaging the kale to break down it's fiber. Then, oh boy, an easy and nutritious salad is ready to go.

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    Units: US | Metric

    • 1 large bunch black kale, torn into bite size pieces
    • 1/4 cup olive oil
    • 1 -2 lemon
    • 1/3 cup currants or 1/3 cup other dried fruit
    • 1/3 cup pine nuts, toasted
    • 1/4 cup pecorino cheese, grated
    • 1 teaspoon red chili pepper flakes
    • salt and pepper


    1. 1
      Tear kale pieces off the main fibrous center stem. Add the kale to a large mixing bowl, season with salt, pepper and drizzle with olive oil. Massage with your hands making sure to coat the kale with oil and begin to break down the cell structure.
    2. 2
      Grate the zest and squeeze the juice of the lemons over the massaged kale. Add the currants, toasted pine nuts, pecorino and toss to combine. Serve with a pinch of red chili flakes, if desired.

    Ratings & Reviews:

    • on October 05, 2013


      I tagged this recipe on just the ingredients. To to totally I didn't really feel like massaging the kale so I lightly steamed it (sorry Jan). It was steamed just long enough to soften it a bit, nowhere near limp. We had the first hard frost of the year today and the temp was -5 until about 1pm and I ate the salad with the kale still warm and have to say that I loved it that way. Everything in it was yummy and I think I'll do it again tomorrow. :D

      people found this review Helpful. Was this review helpful to you? Yes | No


    Nutritional Facts for Kale Salad - the King of Greens!

    Serving Size: 1 (34 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 156.6
    Calories from Fat 128
    Total Fat 14.2 g
    Saturated Fat 1.6 g
    Cholesterol 0.0 mg
    Sodium 8.5 mg
    Total Carbohydrate 8.0 g
    Dietary Fiber 1.2 g
    Sugars 5.9 g
    Protein 1.5 g

    The following items or measurements are not included:

    black kale

    pecorino cheese

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