Kales’ moment in the sun may be past its apex. As the “It” superfood it may have been a bit over done., but there’s a good reason for the popularity. Kale is packed full of vitamins A and C.

The kale in my garden is starting to come in, and I wanted to use some, but the Accountant gets tired of the same old sautéed kale with olive oil and garlic – me? I could eat the stuff three times a week, but I’m always open to new things.

Ever try kale raw in a salad? Well, it can be a bit of a tough go, unless you massage it. That’s right, rub your kale. Not some weak handed  massage, but a vigorous massage reminiscent of a sturdy blonde woman named Inga or Helga working you over after a rough day.

This manual manipulation effectively “cooks” the kale. After all what is cooking if not breaking down, changing, softening,  or sweetening ingredients. Before you massage your kale, be sure to wash your hands or wear rubber gloves.

Give this recipe a try – It’s super easy. I topped it with some crispy Spanish chorizo bits (no bacon bits here – but feel free to substitute or omit to make it vegetarian).

Raw Kale Salad with Butter Beans

Serves 2


A small bunch of washed and dried Kale – about 5-6 oz (150 g) I used a combination of Red Russian and “dinosaur” Kale
1 teaspoon (5 ml) olive oil plus extra to finish
Pinch of salt
1/2 cup (125 ml) Butter beans – I used canned
1/2 teaspoon (2 ml) garlic minced
1 Tablespoon (15 ml) Lemon juice
1 ounce (30 g) finely diced Spanish chorizo (or bacon bits) – omit to make it vegetarian
Salt and pepper to taste

  1. Remove fibrous center rib of Kale and cut leaves into bite size pieces – save the ribs to be chopped up and added to a stirfry or soup. If you’re not going to use them be sure to compost them. Waste not want not!
  2. Toss kale together with 1 teaspoon olive oil and a pinch of salt
  3. Massage vigorously for about 5 minutes, kale will darken and shrink as the cellulose fibers break down, it will also sweeten. Taste it, when it is tender and no longer bitter, it’s done.
  4. Add minced garlic, and lemon juice to kale and toss together
  5. Add beans, and toss gently again, taste it and add salt and pepper as desired.
  6. If using the chorizo, sauté the diced in a small pan over medium heat until it renders some fat and begins to crisp. Remove from heat and tip out chorizo onto paper towel covered plate.
  7. To serve salad, drizzle a little more olive oil on it if desired, top with chorizo bits.

KS parallax

A salad like this makes it easy to eat your vegetables.

Until next time, Eat Well & Keep Digging.