Kale has become know as the one of the most nutrient dense super foods out there but we find that most people are still unsure of how to cook with it to make it taste good - especially in it's raw form when it can be more fibrous and bitter. Adding some raw foods to each meal can assist in digestion and make you feel fuller longer, but how do you get raw kale to taste good?! We've got a couple secrets for you...
The first secret to making kale taste good is to remove the leaves from the stems - the stems are very bitter and difficult to digest. The second secret is to let the chopped kale marinate in a dressing that has either vinegar and/or citrus for up to 30 minutes before serving it. I like to "massage" the dressing into my chopped kale using my hands - the vinegar will help to break down the tough, fibrous texture and taste, making it easier to eat.
In this recipe we've added some sweeter fruits and vegetables to balance out the earthy kale flavor and an apple cider vinaigrette to bring all the flavors together and provide some additional gut healthy enzymes. We've also included sunflower seeds and olive oil to get a boost of healthy fats. This recipe makes for a great side dish to pair with quiches, hot soups and/or clean proteins. I also like to add fresh sliced avocado, chickpeas or pre-cooked chicken to this meal, increase the portion size and eat it as a lunch or light dinner. One last benefit...this salad really holds up well dressed in the fridge for 2-3 days so it actually works for the "make ahead" type of meal to have on hand at your house. The kale will not wilt since its much more fibrous and dense than other traditional salad greens.
This recipe is truly one of my staples and favorites, I hope you enjoy it as much I do!
Kale-Apple-Carrot Slaw (PRINT RECIPE)
1 large bunch kale
2 medium carrots or 1 small bag shredded carrots
1 medium apple (both sweet or tart apples go well here)
½ cup raw sunflower seeds
¼ cup olive oil
2 tablespoons apple cider vinegar
½ teaspoon sea salt
1 ½ teaspoons Dijon mustard
1 tablespoon pure maple syrup
Let me know what you think once you've tried it. Happy Kale Eating!
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints.
This cuts out the trial and error process and helps you get real symptom relief and resolution!
Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar.
If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session.