Kale Salad Recipes


Raw Tuscan Kale Salad


I doubled up on the breadcrumbs here. Because who doesn’t like a bit of extra crunch? That is reflected in the recipe below. And for those of you without access to pecorino, freshly grated Parmesan would be a reasonable substitute. 

1 bunch Tuscan kale (for ex: black or lacinato)
2 thin slices country bread, or two handfuls good, homemade coarse breadcrumbs

1/2 garlic clove
1/4 teaspoon kosher salt, plus a pinch

1/4 cup (or small handful) grated pecorino cheese, plus adiitional for garnish

3 tablespoons extra-virgin olive oil, plus additional for garnish

Freshly squeezed juice of one lemon (scant 1/4 cup or ~50ml)

1/8 teaspoon red pepper flakes
Freshly ground black pepper to taste

Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. You should have 4 to 5 cups. Place the kale in a large bowl.

If using the bread, toast it until golden brown on both sides and dry throughout. Tear into small pieces and pulse in a food processor until the mixture forms coarse crumbs, or crumbs to your liking.

Using a mortar and pestle or a knife, pound or mince the garlic and 1/4 teaspoon of salt into a paste. Transfer the garlic to a small bowl. Add 1/4 cup cheese, 3 tablespoons oil, lemon juice, pinch of salt, pepper flakes, and black pepper and whisk to combine. Pour the dressing over the kale and toss very well (the dressing will be thick and need lots of tossing to coat the leaves).. Let the salad sit for 5 minutes, then serve topped with the bread crumbs, additional cheese, and a drizzle of oil.

Adapted from the Raw Tuscan Kale Salad with Chiles and Pecorino recipe in Melissa Clark’s In the Kitchen with A Good Appetite.

Prep time: 10 min – Cook time: 5 min


kale salad with pecorino and walnuts

9500878199_586dd4b7011/2 cup (105 grams or 3 3/4 ounces) walnut halves or pieces
1/4 cup (45 grams or 1 1/2 ounces) golden raisins
1 tablespoon white wine vinegar
1 tablespoon water
1/4 cup panko (15 grams or 1/2 ounce) or slightly coarse homemade breadcrumbs (from a thin slice of hearty bread)
1 tiny clove garlic, minced or pressed
Coarse or kosher salt
3 tablespoons olive oil
1 bunch (about 14 ounces or 400 grams) tuscan kale (also known as black or lacinato kale; this is the thinner, flatter leaf variety), washed and patted dry
2 ounces (55 grams) pecorino cheese, grated or ground in a food processor, which makes it delightfully rubbly (1/2 cup total)
Juice of half a lemon
Freshly ground black pepper or red pepper flakes, to tastePrepare walnuts: Heat oven to 350. Toast walnuts on a baking sheet for 10 minutes, tossing once. Let cool and coarsely chop.

Prepare raisins: In a small saucepan over low heat, simmer white wine vinegar, water and raisins for 5 minutes, until plump and soft. Set aside in liquid.

Prepare crumbs: Toast bread crumbs, garlic and 2 teaspoons of the olive oil in a skillet together with a pinch of salt until golden. Set aside.

Prepare kale: Trim heavy stems off kale and remove ribs. I always find removing the ribs annoying with a knife, because the leaves want to roll in on the knife and make it hard to get a clean cut. Instead, I’ve taken to tearing the ribs off with my fingers, which is much easier for me. Stack sections of leaves and roll them into a tube, then cut them into very thin ribbons crosswise.

Assemble salad: Put kale in a large bowl. Add pecorino, walnuts and raisins (leaving any leftover vinegar mixture in dish), remaining 2 tablespoons olive oil and lemon juice and toss until all the kale ribbons are coated. Taste and adjust seasonings with salt, pepper and some of the reserved vinegar mixture from the raisins, if needed. Let sit for 10 minutes before serving, if you can, as it helps the ingredients come together. Just before serving, toss with breadcrumbs and, if needed, a final 1 teaspoon drizzle of olive oil.


Kale Salad with Miso & Pistachios


Ingredient List

  • 1  1/2 pounds kale—stems discarded and leaves thinly sliced
  • 3 tablespoons fresh lemon juice
  • Kosher salt
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons sesame seeds, lightly crushed
  • 1 tablespoon brown miso
  • 1 teaspoon dark brown sugar
  • 3 tablespoons extra-virgin olive oil
  • 2 scallions, thinly sliced
  • 1/4 cup unsalted roasted pistachios, chopped


    Total Time: 25 min
    Servings: 6

    In a large bowl, toss the kale with the lemon juice and a generous pinch of salt.

    In a small bowl, whisk the vinegar with the sesame seeds, miso and sugar. Gradually whisk in the oil. Add the dressing to the kale and toss well. Scatter the scallions and pistachios on top and serve.



Wild is even Better than Organic


Wild is even Better than Organic

Why wild is better than organic:

Wild edibles give us a wonderful opportunity to expand our food resources and bring incredible variety to our diet. Wheat grass, weeds and other wild edibles are actually better than organically grown vegetables in many ways.

A lot of organic farms are near roads and other farms that use pesticides. Whereas wild edibles growing in the middle of forests, or other secluded locations are not as close to common pollutants like traffic.

Some other reasons why wild is better than organic are: they are free; they have longer roots, they are healthier, heartier crops that require very little water; you are eating locally; and opening up the choice the foods exponentially.

People have been safely eating wild edibles for centuries.

Native American cultures, and other perceived “primitive” cultures have been safely consuming wild edibles for centuries. However, it might surprise you to learn that General George Washington issued a directive to all of his soldiers in 1777 to go and pick wild edibles to “prevent scurvy and all putrid disorders” (Food in American History Part 10 – Greens).

Since then many books have been written about the healthy benefits of wild edibles.

Wild edibles also level the healthy playing field. Being healthy is a birthright. You can be healthy even if you are not wealthy! Buying large amounts of organic green vegetables can get really expensive! Being wild sets a whole new standard for fresh healthy food, and it is available to anyone! Forget the notion that “you are not allowed to be healthy unless you are wealthy”.

I was inspired by Sergei’s fantastic presentation and bought some of his recommended books on wild edibles. I am now a convert, and am reaping the wild rewards! I encourage you to do the same – with caution.

Always arm yourself with knowledge. Research the poisonous wild edibles in your local area, and do some research before picking and eating anything. Introduce new wild edibles slowly, in small amounts.

Adopt the look, listen and learn approach. Look for signs of intolerance, listen to your body’s reactions, and learn what works for you. Then teach your body. Everyone is different – be mindful of bio-individuality and experiment to find your perfect wild blend!

Top Wild Edibles to Get you Started!

grass – There are over 400 varieties of grass. Grass is rich in chlorophyll, amino acids, vitamins, minerals and enzymes. If you use organic fertilizer and do not spray chemicals on your grass, Sergei recommends mowing your lawn and pouring it straight into the blender. He told some hilarious stories of doing that with friends. Now that’s what I call “eating from your backyard”!

dandelions – is rich in Vitamins A, B C and D, as well as copper, phosphorous, calcium and magnesium. Dandelions are great for lowering high blood pressure and cholesterol; and are very beneficial for the health of internal organs. They are extremely alkalizing. Dandelions contain a substance similar to insulin, so they can be beneficial to diabetics. The best thing about dandelions, is that there are over three hundred varieties, and none of them are poisonous. These would be one of the most “socially acceptable” wild edibles. Search for Sergei Boutenko’s “dandelion pesto” on You Tube. YUM!

pigweed – is one of the few plant foods that contains omega 3. It tastes like lemon and has a beneficial effect on the heart – being linked to preventing heart disease and improving the immune system. Pigweed is rich in Vitamins A, B6 and C; as well as minerals such as calcium, phosphorous, magnesium and iron. The great thing about pigweed is that it grows prolifically on organic farms where they don’t spray. A lot of health food stores are selling it now, so you don’t have to trek to find it!

lambsquarter or Fat Hen – like pigweed, this grows in abundance on organic farms that don’t spray and is available at some health food stores and co-ops. Lambsquarters taste like wild spinach and are perfect for green smoothies. They are rich in calcium, niacin, folate, iron, magnesium, phosphorous and Vitamin K.

stinging nettles – the interesting thing about these are that they sting, but the juice counteracts the sting. Stinging nettles are rich in protein, chlorophyll, calcium, iron and potassium. They provide arthritic relief, and are good for joint, back and knee pain. They can also assist in alleviating the symptoms of allergies; and are great for getting rid of dandruff!

plantain – is where psyllium husks come from. There are about  seeds all coated with husks, which are really great for digestion. Plantain is fantastic for drawing toxins out of the skin. If you are stung by a bee, use some plantain and it will draw the sting out. It is also great for cuts and bites. Plantain is a fantastic natural anti-wrinkle treatment, and wonderful for other skin disorders such as acne and ecxema. It is rich in calcium, as well as protein and calcium.

hibiscus – rich in Vitamins A, B and C, as well as minerals such as calcium, sodium, chromium, selenium.

nasturtiams – are of particular interest to me as they are great for candida, intestinal worms, stomach aches and constipation. They can also help with lung infections, colds and flus. Nasturtiams also promote the growth of new blood cells. The flowers taste beautiful, but the leaves can be very spicy.

gota cola – is a miracle plant for arthritis. It is also great for nervous disorders and skin impurities.It strengthens the adrenal glands and the libido; It is rich in Vitamins A, B, C, D and K; as well as iodine, calcium, zinc and cobalt.

chickweed – is rich in calcium, iron, and vitamins A, B and C. They also contain powerful flavanoids and triterpenoids.

clover – turns out that a three leaf clover can be lucky for your health! You can eat every clover except for yellow clover. Clovers are great blood purifiers; and fantastic for fighting cancer, hepatitis, mononucleosis, and many eruptive skin disorders.