Lean Green Maple Kale Salad Recipe

Lean Green Maple Kale Salad Recipe
Heather Nicholds, C.H.N.

Although this is a raw kale salad recipe, trust me – it tastes good! I’ll show you the technique of massaging kale to make it softer in both flavor and texture.

This technique changed my feelings about kale, and I’ve served massaged kale salads to many a-kale-hater and have surprised them with how good it can be.

Lean Green Maple Kale Salad Recipe

Prep time:
Makes enough for 4

I’ve posted a kale salad with salty tamari dressing before, so this time I went with my other favorite – maple dijon balsamic. To go with the green theme of this salad, I added some fresh lime juice to this dressing.

Avocados have a way of turning otherwise average recipes into amazing ones. If you don’t have an avocado, try this salad with some white beans to replace the soft texture in this salad. Marinate the beans in the dressing to give them a flavorful punch. Feel free to switch up the vegetables in this salad – I went for a green theme, but red pepper is an excellent combination with avocado and marinated mushrooms are one of my favorites to pair with kale.

Prep time:15 minutes
Makes enough for 4.

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  • 1 lime, juiced
  • 2 Tbsp balsamic vinegar
  • 4 Tbsp olive oil
  • 1 tsp dijon mustard
  • 1 tsp maple syrup (or another sweetener)
  • 4 stems of kale, chopped
  • 1 cup broccoli, chopped
  • 1 green (or red) pepper, chopped
  • 1 avocado, chopped
  • sea salt


  1. Juice the lime into a jar and add the vinegar, oil, mustard and maple syrup. Sprinkle a pinch of salt in, put a lid on it and shake. Leave the dressing aside for the flavors to combine while you assemble the salad.
  2. Chop the kale and put it into a large salad bowl. Sprinkle a pinch of salt over it, and massage it with your hands until it starts to wilt. Add the broccoli, pepper and avocado to the bowl. You can also massage the broccoli and pepper with a pinch of salt to soften their flavors.


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