Kale Salad

Kale is one of the most popular superfoods right now, and has remained number one for several years!  And rightly so!  There is more calcium in kale than in a glass of milk!

Kale has the added benefit of  Vitamin K – a much-needed vitamin for bone health.  Just one cup of kale a day gives you over 700% of Vitamin K, needed for strong bones.  Vitamin K controls calcium levels, keeping calcium in your bones and out of your blood.

Kale is provides other benefits:

  • reduces inflammation
  • prevents cancer
  • high in anti-oxidants
  • eye health – reduces risk of macular degeneration

So eat your kale – aim for 1/2 cup a day for strong bones, and strong body!


This salad changed my view of eating kale raw (besides kale chips!).   This a great way to get your raw greens in at meals!


1  bunch kale, ribs removed, chiffonade

2-4 tbsp. MCT oil, or olive oil (MCT oil really makes this recipe.  I like VIVA or NOW brands. You will find it here:  https://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=MCT+oil  )

1-2 tbsp. lemon juice

½ c. sliced black olives

¼ c. pumpkin seeds

¼ cup sun-dried tomatoes, diced dash crushed red pepper

salt, pepper, to taste

dash cayenne pepper



In large bowl, sprinkle kale with salt and lemon juice and MCT oil. Massage with hands, until wilted (about 2-3 minutes). Add rest of ingredients. Enjoy!