• Kat D'Andrea

Raw Tuscan Kale Salad

This is one of my favourite (quick and easy) food prep dishes to make on a Sunday night, which will keep fresh the first half of week. This dish can be stored in a plate or glass jar in the fridge, making the perfect accompaniment to any breakfast, lunch, dinner or snack.

Black Kale – ‘Cavolo Nero’ was discovered in Tuscany and classed as a Brassica vegetable. Kale is strongly needed in our diet, as it is one of the most powerful antioxidant rich foods on earth! With major benefits for fighting against free radicals that we accumulate from everyday stress, pollution, and chemicals. It is extremely neuroprotective and fights against Alzheimer's and other neurological disorders. That is why I tell my clients to have this raw if they can. If you do have digestive issues and thyroid imbalances I suggest you lightly cook, steam or fry it in coconut oil.

Kale is amazing for eliminating toxins out of the body, helping to eliminate excess oestrogen hormones through the liver, great for PMS symptoms. Removing the toxins from the body is an important job. Toxins are destroyed first by antioxidants and then removed (detoxified) with glucosinolates, which are in cruciferous vegetables.

Kale in particular is high in:

  • Vitamin K – helping heal wound properly & bone mineralisation

  • Fibre – eliminating toxins

  • Omega 3 – anti-inflammatory

  • B6 – hormone support, water retention

  • Iron – Energy and transporting oxygen

  • Magnesium – nervous system support and repair

  • Potassium – water balance

  • Zinc – fertility, hormone health

  • Vitamin C – immune system support, stress

  • Vitamin A – fertility, women’s health

  • Copper – absorption of iron

  • Manganese – helps metabolic activity

  • One bag of black kale

  • Batch of radishes sliced

  • Pinch Himalayan salt & pepper

  • Small sprinkle of fresh chilli & chili flakes

  • 2 Avocados

  • One bag of coriander

  • One bag of Parsley

  • One whole Lemon

  • Extra virgin Italian olive oil

  • 3 raw garlic cloves crushed

  • Pecorino or Parmesan cheese (optional)


The salad bowl

  1. Cut out the stems of the kale and cut up the black kale in small pieces and place in a large bowl

  2. Slice up the radishes and add to the black kale

  3. Add pinch of chili flakes, salt, pepper and mix

  4. Chop up – parsley & coriander and add to dish

  5. Place in tight container or plate with a top on and store in fridge

The dressing

Crush garlic and mix in with olive oil, lemon juice and store in a glass container in the fridge. You can store some in a small container to bring to work the next day.

Ready to eat..

Bring out some of the salad, add Extra Virgin Olive oil, and salt and pepper, using spoon and fork to mix. Ensure you add one carbohydrate and one protein, to have with the salad. i.e

Carbohydrate – quinoa, sweet potato, red rice, brown rice, black rice

Protein – Lentils, chickpeas, beans, wild alaskan salmon, prawns

This vitamin-rich raw kale salad also goes well as:

  • Breakfast - rye bread or sourdough with poached egg on top

  • Lunch - Topped with grilled chicken, prawns, Wild Alaskan Salmon

  • Snack - On top of rye bread or sourdough with avocado and radishes

  • Ideas - Mixed with lentils, cabbage and quinoa

  • Ideas - Mixed with chickpeas, rocket, long stem broccoli


© 2020 KAT D'ANDREA.