Raw Kale Salad

Most people are hesitant about doing a raw kale salad, honestly this is one of my staples in my diet. This is a quick, raw salad that can be eaten for up to 3 days! Kale can be used as a cleansing food and is rich in an array of vitamins!

Top your salad with protein, chicken, fish, burger patty, etc. or use it as a side dish Also, I like to add apples, cranberries, grapefruit, or shiitake mushrooms!!!



  • 1 bunch chopped raw organic kale
  • 1/4 cup raw walnuts (or whatever nut you like)
  • 1 cup shredded organic carrots
  • ½ cup organic sunflower sprouts


  • ½ red onion, minced
  • 1 lemon, juiced
  • 1 tbsp extra virgin olive oil
  • 1 tsp Bragg’s liquid amino or coconut soy sauce
  • 1 tbsp sesame oil or coconut oil
  • ¼ tsp Celtic sea salt


Wash the greens and remove stems, unless you like the crunch. Chop or tear into small bite size pieces. Chop your onion into cubes. Shred the carrots into thin slices.  Add all the ingredients in a bowl. Then for the dressing mix the ingredients and let sit for at least 15 minutes if you have the time. I like to make this dressing and keep it in the fridge because I eat this salad 3 times/ week. It only takes a second to make.


Calories per serving: (Serving size 1 cup)

Calories per serving:96 Total fat:7g Carbohydrates: 8g Protein: 5g Dietary fiber: 4g


KALE: Kale is highly nutritious. It’s a good source of vitamins A, B6, C, K, potassium, manganese, calcium, iron, folic acid, copper, fiber and carotenoids.


ONIONS: Contain high amounts of vitamin C, B6, biotin, and fiber. It also helps the kidneys, lowers your cholesterol, and are good for fighting parasites because of sulfur content.


WALNUTS: These are a great source of antioxidants, due to their high content of omega 3 fatty acids, they should be kept in the fridge to prevent rancidity.


LEMONS:  They are a great source of vitamin c, potassium folic acid and vitamin B6. Mainly they support liver health.


SESAME OIL:  Has anti inflammatory qualities, as well as known for being a pain reliever! This oil is good for cooking at high heated temperatures.


About Skinny Fat Kids

I am a fat kid at heart. I don’t start a day without planning a meal; whether it is cooking with friends or trying out a new spot. It might have something to do with being a Mexican/Italian.. Since I was young I loved to help out in the kitchen and was open to all types of food. I appreciate what cooking comes along with… Family, friends and times you will never forget. Food for me is something that you can make taste good even though it is healthy! People have no idea how easy it is to throw together a perfectly well balanced meal that provides them with all the essential nutrients one needs. Each of us have your unique genetic needs, tastes, backgrounds which can be factored into your food and nutrition plan. “Change is one constant in our lives.” You can rid disease and illness through food. Food is something people do not clearly understand. I strongly believe in cooking with local, seasonal, organic, and nutrient-rich ingredients as best as you can. It is essential to eat only grass fed dairy and meat because they provide more essential nutrients as well as high levels of vitamins. Having a garden and knowing where your food comes from is essential! I owe a lot to my mom who many can attest that she is a GREAT entertainer. She seems to always be having a “dinner party” and always throws together something delicious. My objective in this blog is to share my love and knowledge of food and cooking with all you peeps. I want to give you all ideas on how easy it is to eat healthy and make food taste good. I want the standard american diet to be something of the past… TBC
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One Response to Raw Kale Salad

  1. Love this receipe! Didn’t know sesame oil had so many good properties. Thx for all ur great suggestions. Anne R.

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