The Fresh Beet: Make This Delicious, Nourishing Kale Salad In Under 5 Minutes

By  //  October 24, 2015

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THE FRESH BEET — The above video illustrates how simple it can be to rapidly whip-up a simple, nourishing and satisfying salad.  Just me in the kitchen showing you how easy healthy can be.

You really don’t have to worry about exact measurements.  Massage kale leaves with lemon and salt, then lightly coat with a mustard vinaigrette.  Add whatever toppings you like, although it is good enough to eat alone.


Just tear, chop and pour.  You got this, but to be precise and provide a reference, here’s the TFB Recipe:

Kale Salad Base

Serves ~4

1 bunch of kale, leaves washed

1 small lemon

1-2 teaspoons sea salt

Mustard Vinaigrette

2 TBS olive oil

1 TBS white balsamic vinegar

1/2 TBS grainy mustard

Tear kale leaves off of stems and into bite size pieces. Place in a large mixing bowl.

Sprinkle salt over leaves and squeeze the juice of entire lemon over leaves as well.

Use your hands to massage the salt and lemon into kale leaves, about 3 minutes. You should notice the kale getting more tender.

To make the mustard vinaigrette, simply whisk oil, vinegar and mustard together. Pour vinaigrette over kale leaves and give it one last massage.

Divide kale into salad bowls. Top with whatever you like or eat it as is.

As mentioned, these kale leaves are divine on their own. But if you’re looking for something more substantial, try adding some protein like tempeh, chicken, cheese or nuts. A poached egg would also be lovely.


Ashley Galloway, MS, RD

Ashley Galloway, an Indialantic native who graduated from Holy Trinity Academy, received her Master’s degree in Nutrition from Florida State University and has since worked as a clinical dietitian in a variety of settings from pediatrics to adult kidney transplant to nutrition research. She currently works on the frontline of preventative care as the campus Dietitian for the College of Charleston in South Carolina.  Ashley started a food blog called The Fresh Beet, which is a space she uses to share her passion for healthy cooking and to teach others how to live healthier lives using nutrition as medicine.