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Friday, January 13th, 2012

Raw Kale Salad Recipe & The Health Benefits of Nutritional Yeast

Friday, January 13th, 2012

My Favorite Kale Salad

Today is day 5 of the Juice Feast, I’m half way done!!! And what I wouldn’t give to have a bite of this gorgeous kale salad!!! Mmmm, so good! And not only is it super yummy, kale is a total All-Star when it comes to nutrition and health benefits. Just have a look for yourself:

  • Kale is rich in a flavonoid called maempferol, which research studies suggest lower the risk of ovarian cancer in women.
  • Over the past few years, research has shown that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat containing molecules. Well, the phytonutrients in kale (as well as in other green leafy vegetables) work on a much deeper level. They actually signal our genes to increase production of enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds.
  • Kale is also well known for its carotenoids, especially lutein and zeaxanthin, which prevent damage to the eyes from exposure to ultraviolet light.
  • Kale supplies 88.8% of your daily value (DV) of vitamin C in just one serving. Vitamin C is vital for the proper function of a healthy immune system, and it’s great for preventing colds. So, your body will thank you!
  • Kale is also an excellent resource for vitamin A and vitamin K
  • 1 serving of kale supplies you with approximately 10% of your DV for calcium. All that without having to drink a glass of milk!
  • 1 cup of kale also provides 27% DV of manganese. This mineral helps produce energy from protein and carbohydrates. Manganese also promotes strong bones, maintains healthy nerves, and promotes optimal function of your thyroid gland. (source)
  • The antioxidants in kale seem to be anti-cancer, too. Specifically, the antioxidants in kale is its carotenoids including lutein and beta-carotene, which are significant in the realm of cancer prevention and perhaps even treatment. Lutein and beta-carotene are two specific antioxidants that helps to protect the human body from oxidative stress, specifically against such diseases as cataracts, atherosclerosis and COPD and, of course, cancer.
  • Cancer Preventative- The phytonutrients in kale helps to reduce the risk of several cancers including, but possibly not limited to, breast, bladder, colon, lung and ovarian. The actions of these phytonutrients not only reduce cancer, but in general, help to strengthen the entire immune system. (source)

I absolutely LOVE kale! I can feel the dark green leafy goodness every time I eat, juice, or blend it! Kale salads are one of my favorite ways to eat this leafy green. If you have never had kale, this is a great way to start!

Easy Raw Kale Salad w/ Cherry Toms & Local Radish

You’ll need:

  • 1 bunch kale
  • 1 avocado
  • juice of one lemon or lime
  • 2 TBS Nutritional Yeast Flakes
  • sea salt to taste
  • chopped vegetables of your choice – I used cherry tomatoes and fresh radishes from the local farmer’s market

First, grab the kale by the stem and strip the leaves from the stem with your hands. I like to save the stems and use them later in my veggie juices! Again, using your hands, tear the kale into small pieces and place in a large bowl. Scoop out 1 whole avocado and add to the bowl, along with lemon juice and salt. Roll up your sleeves – it’s about to get messy!! Use your hands to squeeze, massage and mix the kale, avocado, lemon juice and salt. Continue until the avocado is mixed in thoroughly and the kale has reduced in volume by about half. Massaging the kale is not only fun but also helps to make the tough leafy greens easier to digest. Taste the mixture and adjust flavors as needed.

Next add the nutritional yeast to the kale and mix well. Nutritional Yeast is super yummy and very nutritious. Nutritional Yeast is very rich in B vitamins, including B12, which is what gives it that yellow color.  One serving of nutritional yeast, about ½-1 Tbsp, provides the full amount of B12 needed for an adult in day, not bad.  It is a great source of 18 amino acids, protein, folic acid, biotin and other vitamins.  It is also rich in 15 minerals including iron, magnesium, phorphorus, zinc, and chromium, and selenium (source). It also lends a cheesy, nutty flavor to your dishes and is especially good sprinkled on top any kind of salad or veggie!

nutritional yeast flakes

Finally, top your salad with any raw veggies you like. I used cherry tomatoes and fresh radishes from the local farmer’s market but I think shredded carrots, sliced avocado, fresh corn, cucumber, and/or red peppers would also be fantastic!!  I also sprinkled a small amount of hemp seeds and black sesame seeds for color!

local organic radishes from Boggy Creek Farm, aren’t they gorgeous?!


This beautiful salad is absolutely heaving with nutrition. It not only tastes great but is immensely good for you! I hope you enjoy this kale salad as much as I will after my juice feast is over!! 😉 If you are interested in purchasing Nutritional Flakescayenne, or other supplies like stevia, raw chocolate powder, or spirulina that I use regularly in my recipes, I strongly recommend purchasing them through iherb.com. I absolutely LOVE, LOVE, LOVE iherb!! They’ve got the lowest prices ANYWHERE (often up to 40% below retail) and you can find absolutely anything you need from shampoo, facial cleanser, bath salts, laundry detergent, you name it, they’ve got it!! You know I love you guys, so please feel free to use my discount code WAG472 to get $5 OFF your first order + free shipping on orders of $20 or more!! I’ve got a delivery in the mail and I can’t wait to show you guys what I’m going to make next week with all my goodies!!

Let me know what you think of this super easy kale salad, I have a feeling you’re going to love it!! Happy Thursday everyone!

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10 Responses to “Raw Kale Salad Recipe & The Health Benefits of Nutritional Yeast”

  1. Kibby January 13, 2012 at 1:44 pm #

    Hi Linda! I will be making this beauty tonight for dinner with another one of your recipes (just haven’t decided which one yet) – they’re all so good. 🙂 I LOVE iHerb.com too. They do have the best prices and shipping over $20 is free (what a deal!). I’ve got a list going for them for my next order when I’m ready. I may wait to see what you got and are making with it. Thanks again for the Vit. D3 recommendation – I love the product and it is working great for me. Thanks!!! Enjoy the rest of your juice feast. I’m going to make your citrus cellulite buster juice in a bit. Bought fresh organic oranges today just for it (have all the other ingredients). Will let you know how it turns out. Have a great weekend!

  2. Anonymous January 13, 2012 at 5:18 pm #

    Can’t wait to try this recipe. One of my New Years Resolutions is to expand my boring salad recipes!! Thanks Linda!

  3. Anonymous January 13, 2012 at 6:24 pm #

    Simply love kale

  4. connie January 14, 2012 at 2:30 pm #

    Hi Linda, thank you for this recipe. I adore kale and I am always interested in new ways of using it. At the moment, I tend to either add it to fresh pressed juices or blend it with fruit in to a smoothie. I also love to sauté it in coconut oil and add it to omelettes. I am yet to eat like this in a salad, so I am really excited to give this recipe a go. Thanks! Connie x

  5. nar April 7, 2012 at 10:11 am #

    Hi Linda! I just bought some kale (for the first time ever) and I was wondering if you know anything about these so called kale chips? you bake them with olive oil and salt? do you think they are good and healthy to eat? I was also wondering if you have ever put it in a smoothie? i really have no idea if its bitter or sweet 🙂 do you know? thanks!! 🙂 🙂

    • Linda April 9, 2012 at 10:05 am #

      Kale chips are savory so no, I would not add them to a smoothie.
      They are fine to have on occasion but I always say fresh is best!!

  6. Tanya King December 21, 2014 at 1:08 am #

    Recovering from Stage II Breast Cancer. Anemic, all of my electrolytes are low. Severely low blood pressure, please help me. I need recipes for raw foods that will help me.

    Thanks,
    Tanya

    • Linda March 26, 2015 at 3:13 pm #

      Hi Tanya, you can see all of my raw food recipes here. I would recommend working with a practitioner to ensure you get your levels balanced. Coconut water is a great natural electrolyte. If you need more than that, electrolyte supplements are also wonderful. Best of luck with your recovery!

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