Health Benefits of Kale – “Hail-to-the-Kale” Salad Recipe

To say that I love kale would be an understatement. I am absolutely head-over-heels in love with the crunchy cruciferous green.

Upon moving to Norway it hit me like a tonne of bricks when I couldn’t find kale for the life of me, let alone organic kale. The day I finally found kale, it was glorious… until I realized 1. It wasn’t organic and 2. It was $9 CAD for a bunch. Needless to say, in my desperate state, I splurged and made a giant bowl of my favorite salad (found by none other than my mom) and a bowl of my favorite kale chips. Since that time, I hadn’t found it again…until yesterday. I was at my favorite Norwegian organic grocer and to my surprise, I found stacks and stacks of organic kale. I went a little nutty and in honor of that I share with you this post: the health benefits of kale and my favorite kale salad recipe.

So What’s the Big Deal About Kale?

Well, kale is “the Queen of Greens” when it comes to nutrient density and fiber content. Kale contains a host of vitamins and minerals that are beneficial to your health and beauty, including beta-caroteneΒ and lutein (which work to improve skin elasticity and firmness), vitamin A (an antioxidant that helps form and maintain healthy skin, teeth, eye function and bones) , well-absorbed calcium (“well absorbed” meaning you don’t pee it out like most of the calcium people get from dairy products), manganese (protects you against free-radical damage), Vitamin C (our best friend in terms of skin care – essential for collagen production as well as the main component for structural protein in the skin…and as a natural antioxidant, it reduces skin damage and minimizes wrinkles), Vitamin B6 (helping with everything from PMS to heart disease), folate (helps in the prevention of cervical cancer and diseases such as osteoporosis) and phytonutrients (a word you can often see on labels of skincare products, referring to organic components of plants that, while aren’t essential to human life, are certainly beneficial in ways such as slowing down the aging process and protecting against certain diseases). Phewf! See what I mean by the Queen of green?

Now with that out of the way, check out my all time favorite kale salad, compliments of Planet Organic:


1 bunch Kale, chopped 1 bunch
3 cups Carrots, grated 750 ml
1/2 head Red cabbage, thinly sliced 1/2 head
1/2 cup Tamari pumpkin seeds (see method below) 125 ml
1/2 cup Tamari sunflower seeds (see method below) 125 ml
1/2 cup Flax or hemp oil (Olive oil works too) 125 ml
1/3 cup Bragg Liquid Aminos 80 ml
5 tbsp Balsamic vinegar (I prefer to use Raw Apple Cider Vinegar with “The Mother”) 75 ml
1 tsp Oregano, dried 5 ml


1. Wash kale and chop.

2. In a cast iron skillet over medium to high heat, stir sunflower and pumpkin seeds. Remove from heat when they’re toasted golden brown.

3. While the skillet is hot, add in a few drops of tamari, which will sear onto the seeds. Remove and let cool.

4. In a large bowl combine chopped kale, carrots, cabbage and seeds. Set aside.

5. In a small bowl whisk together oil, Bragg Liquid Aminos, vinegar and oregano and pour over kale mixture.

6. Toss until evenly coated and chill 2 hours before serving.

This salad keeps well refrigerated 2-3 days.

Munch on lovelies!



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  • Trond

    Where did you find the kale in Norway? The closest thing here is Savoy cabbage. It is a bit rougher in texture. I have bought kale at Wholefood in NY but I will not fly there for a long time. Brgs, Trond

    • Living Pretty Naturally

      Are you in Oslo? I found it at Rotter grocery shop in Oslo, as well as Helios health food store. Recently Meny grocery stores have been carrying kale in Oslo as well :)

      Hope this helps, Trond!