Recipe: Raw Kale Salad with Mango
This fruity and fresh raw kale salad is packed with vitamins, minerals and enzymes. Kale is one of the most nutrient-dense foods available. Many people are surprised to learn that kale can be eaten raw when it’s prepared using a “massaging” technique. This just involves using your hands to work a marinade into the leaves to soften them, in the same way that steaming would.
If you can find it, use a variety of kale like lacinato, also sometimes called Tuscan or dinosaur kale, because the leaves tend to be more tender and milder than curly varieties.
1 bunch lacinato kale
2 cloves garlic, diced
½ yellow onion, diced
½ red or yellow bell pepper, diced
1 mango (or 1/2 a large mango), diced
¼ c. maple syrup (or agave, honey)
Juice of 1 lemon
3 T. extra virgin olive oil
1 tsp. cumin
1 tsp. turmeric
1/8 tsp. sea salt (or to taste)
Step 1 After rinsing the kale, tear or shred into bit size pieces and place in a large bowl.
Step 2 Add the diced garlic, onions and red (or yellow) pepper.
Step 3 Pour the maple syrup, lemon juice, extra virgin olive oil, spices and sea salt over the veggies.
Step 4 Mix with clean hands. (Hands are better at mixing this raw salad then utensils, however you can use utensils if you prefer.) Continue mixing until the kale is slightly wilted, shiny, and bright green, approximately 5 minutes.
Step 5 Add the diced mango and mix again for a couple of minutes. Taste to see if more maple syrup is needed. Enjoy!