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The Perfect Kale Salad – Vegan & Gluten-free

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  • Category: Salad


I’ve found the secret to the Perfect Kale Salad! Massage the kale. Yes that’s right get your hands in there and give the kale a good massage.

In this recipe we’re using avocado, lemon and salt.  The fat and the creaminess of the avocado help to marinade and soften the kale and bring out a subtle sweetness. When you add lemon and salt to the mix you get a depth of flavour that you just don’t expect from a vegan salad. I also love to add a touch of maple syrup and a sweet vegetable like sweet red pepper, grated carrots or beets.

This will make a believer in Kale Salads!


  • 1 bunch kale (any variety)
  • 1 bell peppers (red, orange, yellow)
  • 1/4 of a medium-size red onion
  • 1/4 bunch parsley or cilantro
  • 1 large avocado
  • 2 tbsp fresh lemon juice
  • 1 tbsp pure maple syrup
  • sea salt, to taste
  • freshly ground black pepper, to taste


  1. Give the kale a good rinse and dry with a tea towel. Remove the tough stem and tear the leaves into bite-sized pieces.
  2. Dice the peppers and red onion.
  3. Finely chop the herbs.
  4. Place the kale into a large bowl. Slice the avocado in half and pit.
  5. Score the inside of each half into a criss-cross pattern and scoop out the avocado. Add to the bowl of kale.
  6. Add the lemon juice, olive oil, salt, and pepper.
  7. Using your hands, massage the avocado into the kale for 1 to 2 minutes.
  8. Toss with the pepper and red onion.
  9. Serve immediately.


Note: Feel free to play around with this salad—add your favorite nuts, seeds, herbs and/or vegetables.

You can also top the salad with chickpeas or black beans, you can sprinkle in some pumpkin seeds or sunflower seeds or sliced almonds. For a quick snack or light lunch wrap the salad in a whole grain tortilla.


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