Kale salad

Crunchy Kale Salad with Savoury Miso Dressing

Dr. Kimberley O'Brien Salads Leave a Comment

This salad makes a satisfying main course or a delicious side dish!  The key to a tasty kale salad is to massage the leaves with your hands to break down it’s otherwise fibrous nature.  After washing the kale, tear it into bite sized pieces and work it with your hands, gently kneading and squeezing it.  Massaging the kale for 2-3 minutes prior to adding the dressing and other ingredients is a key step in making a delicious kale salad
Delicious Kale Salad

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This salad makes a satisfying main course or a delicious side dish!  The key to a tasty kale salad is to massage the leaves with your hands to break down it’s otherwise fibrous nature.  After washing the kale, tear it into bite sized pieces and work it with your hands, gently kneading and squeezing it.  Massaging the kale for 2-3 minutes prior to adding the dressing and other ingredients is a key step in making a delicious kale salad!

This kale salad is perfect to pack for lunch because it can be dressed ahead of time.  It actually tastes best if the salad is allowed to “marinate” in the dressing for 30-60 minutes prior to serving.  I have even saved leftovers to eat the next day and it still tasted fresh and delicious!

The salad dressing is very similar to one that I have used previously for my Spring Salad with Garlic Miso Dressing.  Both dressings contain raw garlic and ginger. These herbs are antimicrobial, anti-inflammatory and supportive to the cardiovascular system.  Adding raw garlic and ginger to your salad dressing is a great way to incorporate plant-based “medicine”  into your diet on a regular basis!

This kale salad dressing also contains miso, which is a savoury fermented soy product. Miso contains beneficial bacteria (probiotics) to help keep both your digestive and immune system strong. Miso has a delicious, tangy and rather salty flavour on it’s own that combines deliciously with the garlic and ginger for a satisfying salad dressing.

I am selective in which soy products I recommend to my patients but think that organic, fermented soy products can be a great choice for your health.  Please note that if you are sensitive or allergic to soy products, fermented soy should still be avoided. The miso in this recipe can be replaced with 2 tbsp of chickpea hummus and a pinch of sea salt or Herbamare if desired.

Enjoy!





Crunchy Kale Salad with Savoury Miso Dressing
This salad makes a satisfying main course or a delicious side! This kale salad is also perfect to pack for lunch because it can be dressed ahead of time. Enjoy!

Servings: 2 entrees or 4 side salads
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Ingredients
  1. Miso Dressing Ingredients
  2. 2 tbsp Organic Miso (I used Genmai Miso, by the brand “Amano Miso”)
  3. 2 tsp fresh ginger, grated
  4. 1 clove garlic, minced
  5. 1 tbsp freshly squeezed lemon juice
  6. 3 tbsp olive oil


  7. Kale Salad Ingredients
  8. 1 bunch green kale
  9. 1/2 long english cucumber, quartered and sliced
  10. 1 large carrot, grated or shredded
  11. 1/4 cup hemp seeds
  12. 1/2 cup walnuts, chopped
  13. 1/2 avocado, chopped
Instructions
  1. Rinse the kale and remove the stems from the leaves. Tear leaves into bite-sized pieces and massage kale between your hands for 2-3 minutes to break down it’s otherwise fibrous nature.
  2. Combine all dressing ingredients in a small bowl and stir well to combine. Pour all of the dressing over the kale and use salad tongs to toss well and coat leaves thoroughly.
  3. Add all other salad ingredients and toss again to combine. Salad can be eaten right away, but for best flavour let it sit for 30-60 minutes prior to serving.
Allergen Info
  1. Dairy-Free, Gluten-Free, Egg-Free, Nut-Free (Optional), Corn-Free, Vegan, Paleo
Healthy Life Redesign https://www.healthyliferedesign.com/

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Recipe created by:

Dr. Kimberley O'Brien

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Dr. Kimberley O'Brien is a Naturopathic Doctor with a medical practice in Nelson, BC. She is the founder of Healthy Life Redesign and creator of the Elimination Diet Meal Plan online program. Her mission is to help you own your health and live a life you love!


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