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Raw Kale Salad with Avocado and Apple

Winnie Abramson
Written by Winnie Abramson
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This raw kale salad is the perfect thing to eat when the temperature soars. The kale I used in this salad is the Red Russian variety, and I grew it in my garden. I also grow Lacinato ("dinosaur") kale, another great choice in uncooked kale salad recipes like this one.

You might be thinking that a salad based on raw kale sounds incredibly unappetizing, but I assure you this one’s really tasty. My husband is not a kale lover, and he really enjoyed it. The key is to use your (very clean!) hands to massage the salt and olive oil into the chopped kale, tenderizing it and making it more digestible.

The recipe in Lucid Food calls for toasted almonds and toasted nori, but I didn’t have either on hand, so I substituted pine nuts and dulse flakes. Dulse is a type of seaweed and it’s very high in minerals. It has a salty taste, so be sure to taste for salt before adding too much.

Kale Salad with Avocado and Apple

adapted from Lucid Food by Louisa Shafia


*1 bunch of kale, thick stems removed and coarsely chopped

*1 ripe avocado, diced

*sea salt and freshly ground pepper

*1 small garlic clove, peeled and minced

*3 tablespoons olive oil

*1 carrot, peeled and sliced into thin half moons

*1 small, green apple, sliced thin

*1 scallion, green part only, thinly sliced

*1 large handful of raw or toasted pine nuts (or toasted almonds)

*1 handful of dulse flakes- optional

*1 handful fresh mint, chopped- optional


1. Place kale in a large bowl with the avocado. Add salt, garlic, and olive oil. Mix very well, “massaging” the greens for about 3 minutes.

2. Reserve a small handful of the carrot and apple slices for garnish, then gently fold the rest into the kale mixture with the scallion, pine nuts, dulse flakes, and mint. Taste and season with additional sea salt, if necessary (the dulse is salty, so it be careful you don’t add too much).


Winnie Abramson grew up in a restaurant family and is passionate about the connection between good food and good health. She has a graduate degree in naturopathic medicine and you can find more of her delicious recipes at Healthy Green Kitchen.

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