This crunchy kale lemon salad recipe is delicious and very healthy. You can prepare it quickly and vary the taste by using different fruits or by adding seeds or nuts. Suggestions are give in the recipe notes below. I think this salad is addictive . It pairs nicely with so many foods you should try it with our Onion Broccoli Quiche Recipe.
Did you know that kale is filled with fiber and sulfur and many other health boosting nutrients?
Kale is a cruciferous vegetable and is the “powerhouse” of leafy greens. It helps support your eyes, cardiovascular system and liver. It helps to remove free radicals that cause DNA damage and it has well known cancer fighting properties.
Kale is listed as the #1 vegetable on the ORAC scale with a value of 1770 – spinach comes in at 1260. Two cups of kale contain 4 grams of protein and 3 grams of fiber.
- 5 -6 oz (about 4-5 cups) of fresh, organic baby kale leaves or substitute regular kale leaves with the vein and stem removed - cut the kale into bite size pieces
- Juice of 1 large lemon (2 oz)
- 1 tablespoon of Extra Virgin Olive Oil
- ¼ cup of chopped dried or fresh fruit of choice (see note below for suggestions)
- 5 to 6 squirts of Braggs Liquid Aminos
- Salt and Pepper to taste
- Prepare the kale leaves and place in large bowl.
- Add chopped up dried fruit, if desired. Toss.
- Add the lemon juice, olive oil, salt, pepper and Braggs Liquid Aminos.
- Using your hands toss and massage the kale until it turns a bright green color.
- Serve immediately or allow to marinate for several hours.
Additional Kale Salad Information
The photo shows the difference between baby kale leaves and the mature ones. The baby kale came in a plastic container that holds 5 grams of leaves. When I purchase mature kale leaves, I look for the ones that are the darkest green and those that have the most tightly packed crinkles. Avoid leaves that look dry or are a yellow-green color.
Rinse the leaves and dry them before cutting in to bite sized pieces. Dry greens are essential when making crisp garden salads. I use a spin dryer for all my leafy greens. They are inexpensive and do a wonderful job of removing excess water.
Select fruit that has the thinnest peel and the ripest natural color. Give it a squeeze in the store if it feels hard like a rock or the skin/peel seems very thick DO NOT buy it. Also when purchasing limes don’t go for the ones with a really dark green color – it will probably be painted on color. Yes it is true some distributors use food grade paint to color citrus and other produce to make it appear ripe. I read about this and thought is was just ridiculous information until…I accidentally purchased limes that had been painted. The green paint could be peeled off, that was just gross.
The best way to get the most juice from a lemon or lime is to use it at room temperature. Place it on the counter or table and press down on it with the palm of your hand. While adding firm pressure to the lemon (or lime) roll it around on the table or counter for about 20 seconds. Be careful of your pressure, do not push so hard that the peel bursts open.
I usually use a metal lemon press. It’s quick and it strains the juice into my container and holds back the seeds. I also have an old fashioned glass citrus reamer that works well too. Try to find a reamer that is rounded on the top, the pointy ones seem to just tear a hole in the citrus and it makes it harder to extract the juice.
Bragg’s Liquid Aminos
This is an all purpose seasoning that contains 16 different essential and non-essential amino acids in a liquid protein concentrate derived from healthy soybeans that are Certified NON-GMO.
It tastes great on salads, in soups, add it to vegetables, rice, beans, stir-frys, meats, poultry, fish, gravies and sauces.
Bragg’s Liquid Aminos is an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free.
Links to More Information
The 150 Healthiest Foods on Earth book by Jonny Bowden, PhD
I hope you enjoy the Kale Lemon Salad Recipe. If you make it, please stop back and share your comments.
Don’t forget to try it with our Onion Broccoli Quiche Recipe.