Amy Stephens

MS, RDN, CSSD, CDCES

Licensed dietiTian

specializing in sports nutrition and diabetes

Heidi’s Kale

We know kale is a superfood and we need to eat more but are not sure how to make it taste good, too.  Kale is loaded with potassium, vitamin C, and vitamin A.  One cup raw kale has just 33 calories and 7 grams of carbohydrate which is similar to 1/2 apple.

I call this raw kale salad, Heidi’s kale, because I had it at my friend Heidi’s house and loved it.  Since then, my dinner guests are always impressed at how good kale can taste.  You can make this recipe healthier by using pumpkin seeds, chickpeas and apples or more decadent by adding goat cheese and cranberries.  Since there is no cooking, the nutrients stay more intact.

1 or 2 bunches of kale. Massage with olive oil for 2-3 minutes. Set aside for a few hours.

Add:

  • cranberries
  • Pumpkin seeds
  • Apples
  • Goat cheese

Dressing:

  • Lemon, 1/2 squeezed
  • olive oil, 3 Tbsp
  • honey, optional 1 Tbsp
  • Salt and pepper to taste

You can also add lots of veggies like cucumber, olives, chick peas, beets, avocado, carrots; basically whatever I have lying around. It always tastes good if the kale is softened.