Monday 23 October 2017

Raw kale salad

Kale is one of the healthiest vegetables in the world. One cup contains just 36 calories, five grams of fibre, and 15pc of the daily requirement of calcium and vitamin B6, 40pc of magnesium, 180pc of vitamin A, 200pc of vitamin C, and 1,020pc of vitamin K.

It is also a good source of the minerals copper, potassium, iron, manganese, and phosphorus.

This recipe from Dorcas Barry is taken from the 2013 GIY magazine 'GROW' (out now!).

Massaging the kale with lemon juice effectively cooks it, and makes it far more palatable while retaining its nutrient richness.

I was sceptical about the culinary merits of a kale salad until I tasted this – it's delicious. It will keep for three days in the fridge.

Serves 4.


• 250g kale

• Juice of 1 lemon

• 25g dried cranberries, chopped finely

• 25g pine nuts, roasted

• 4-5 spring onions, chopped finely

• 2-3 stalks of celery, chopped finely

• olive oil

• salt and pepper


Remove the stalks from the kale and roll each leaf before chopping in to fine strips.

Place in a large bowl, add the lemon juice and 2-3 pinches of sea salt.

Massage the kale with the juice and salt until is starts to soften a little, making sure all the leaves are coated.

Sprinkle with olive oil and leave it to sit for another 10 minutes to soften further.

Before serving add the cranberries, pine nuts, celery and spring onion and stir well.

all hail kale: The super nutrient-dense

vegetable is perfect for this tasty salad

Irish Independent

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