Raw Kale Salad

Isn’t a raw kale salad a bit too raw? No, not at all, because we massage the kale until it becomes tender and supple and a delicious aroma develops.

In addition, we coordinate the other ingredients optimally, so in this raw salad several regional superfoods are combined.

  • Kale

Kale is a superlative vegetable. The reason for this is its nutrient density. Particularly noteworthy are vitamins A, C and K and minerals calcium, potassium and iron as well as its chlorophyll and protein content.

  • Carrot and beet

Carrots are particularly impressive for their beta-carotene content, provitamin A, a precursor of vitamin A. Vitamin A is important not only for our eyesight, but also for cell growth and the immune system.

Beets are very rich in vitamins and minerals, have an extremely antioxidant effect and improve performance because they favor the formation of mitochondria.

  • Hemp seeds

Hemp seeds provide all 8 essential amino acids and ensure the right omega-6:omega-3 fatty acid ratio of 4:1.



  • 2 cups kale finely chopped
  • Juice of 1 orange
  • 1 tablespoon olive oil
  • 1 pinch salt
  • 1 carrot
  • 1 beet
  • 2 tablespoons hulled hemp seeds


Pour 2 tablespoons of orange juice, olive oil and salt over the kale and massage thoroughly until the leaves are nice and tender. Let rest for 15 minutes.

Shred the carrot and beet over the salad, add hemp seeds, remaining orange juice and mix well. Season to taste and dress nicely.


For a creamy touch, you can fold in 1 – 2 tablespoons of melted coconut butter.

Grünkohlsalat roh
raw kale salad


November through March is the peak harvest season for kale, and carrots and beets are still available in many cases, so we can get a super tasty supply of nutrients in the winter before wild herbs kick in again.


If you don’t like the taste of beets, you can switch up the ingredients. You can omit the root vegetable altogether, and add chopped Brazil nuts or walnuts to the massaged kale instead.
If you’re just starting to get the hang of raw kale salad, just add a small portion of this dish to any other salad bowl!

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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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