Mediterranean Kale Salad

[ 0 ] May 15, 2010 |


Kale is one of the most nutritious greens on the planet! High in manganese, iron, copper, calcium, fiber, vitamin C, B1, B2, B6, vitamin E and a host of other phyto-nutrients.


  • 2 small bunches dinosaur or curly kale, stems removed
  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp lemon juice
  • 1/2 tsp sea salt
  • 1/4 cup pine nuts
  • 1/4 cup dried cranberries or raisins
  • fresh ground black pepper, to taste


  1. Wash kale, then rip off the stem. You can do this by grabbing the end of stem with one hand and using your thumb and forefinger of the other hand to strip it off and away. Use medium pressure.
  2. If you are using curly kale, rip into big pieces then massage until it takes on a cooked appearance, then proceed to step 3. If you are using dinosaur kale, take long strips and place on top of each other, then roll tightly away from you like a cigar, then slice crosswise into thin strips. Chop the kale strips crosswise a few times, so they aren’t too long. Give the strips a good squeeze and massage until the color appears vibrant and green.
  3. Place the kale in a mixing bowl along and add olive oil, lemon juice and salt. Toss well with your hands, working the dressing into the greens. Add the pine nuts and raisins and toss gently. Season to taste with black pepper.


  • Try substituting other nuts for the pine nuts.
  • Dinosaur kale is also known as lacinato kale.
  • The massaging of the kale is the secret to making this an unforgettable meal.
  • Salad will keep for three days if stored in a sealed container in the refrigerator. Bring to room temperature before serving.
  • For a more delicate flavor, substitute lemon essential oil instead of lemon juice.


View a video of this recipe!



Mediterranean Kale Salad Recipe (PDF)

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Category: Free Recipes, Salads

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