Yummy Kale Salad Recipe – High fiber, low calorie, low carb, You’ll be see through in no time


If you haven’t already tried kale salad then your definitely missing out.   Originally I thought it sounded horrible.  However, I noticed that my bother could eat a whole pint from Gelson’s market and he seemed to be enjoying every bite!    At the time he wasn’t really a health nut so I figured if he could eat it then so could I.   I fell in love with it and buy it often when I am in his area.

After talking to fellow writer Amanda, she shared her version of this popular kale salad recipe.   Keep in mind that it’s low in calories, high in fiber, virtually carb free and VERY filling!   You can’t go wrong and it’s also CHEAP!




health benefits of kale





kale salad recipe


Kale Salad Recipe


1 bunch Tuscan kale (also known as black or lacinato kale)

1 thin slice country bread (part whole-wheat or rye is nice), or 1/4 cup homemade bread crumbs (coarse) —  I omitted the bread

1/2 garlic clove, finely chopped.

1/4 cup finely grated pecorino cheese, more for garnish – I omit the cheese

3 tablespoons extra virgin olive oil, more for garnish

Freshly squeezed juice of 1 lemon

1/4 teaspoon kosher salt

1/8 teaspoon red pepper flakes

Freshly ground black pepper, to taste.

  • I also like to add carrot slices (the ones already sliced thin that come bagged in the grocery store)
  • 1/4 cup of sunflower seeds (unsalted)
  • 1/4 cup of cranberries (optional)


How to Make Kale Salad


1. Trim bottom 2 inches off kale stems and discard. Slice kale, including ribs, into 3/4-inch-wide ribbons. You should have 4 to 5 cups. Place kale in a large bowl.

2. If using bread, toast it until golden on both sides. Tear it into small pieces and grind in a food processor until mixture forms coarse crumbs.

3. Using a mortar and pestle, or with the back of a knife, pound garlic into a paste. Transfer garlic to a small bowl. Add 1/4 cup cheese (optional), 3 tablespoons oil, lemon juice, salt, pepper flakes,  and black pepper, and whisk to combine. Pour dressing over kale and toss very well to thoroughly combine (dressing will be thick and need lots of tossing to coat leaves).  Add cranberries, sunflower seeds and carrot slices (optional).  Toss again.

4. Let salad sit for 10 minutes, then serve topped with bread crumbs, additional cheese and a drizzle of oil (source).


Trainer Tips:  I like to add in the sunflower seeds and carrots for extra crunch!   You could try using less oil and see how it tastes.  I would recommend 2 tablespoons.  Let it sit a tad longer, several hours in the fridge, then take it out for 20 minutes so the oil gets warm and toss again.  The longer you wait to eat it the more time it has for the flavors to combine and gel.

Double the batch if you think you’ll like it!   This stuff GOES FAST.  So make enough for a couple days!  Share this kale salad recipe with you’re friends!



Keep Striving To Be Lean,




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