This little kale recipe has been one of my go-to’s when I want a nice side or a base salad for a main dish. I served this at both the Merry Very Veggie Party and the Holiday Healing party and each time it was a huge hit, but since this is such a common recipe for me I almost forgot to post it.

Kale is considered to be one of the healthiest foods on the planet as it’s a cancer-fighting cruciferous leafy collard green vegetable because due to it’s high content of glucosinolates it’s anti-inflammatory, antibacterial and antiviral, anti0cancer in that it inactivates carcinogens and can alter cancer cells so they can not surive as well as prevent tumors from forming. Also, important for the healthy foodie and food photographer is that it’s also available in a variety of beautiful colours it’s becoming more popular for garnishing fancy dishes too. It is similar to a wild cabbage and is differiented and identified by it’s leaves: Cavolo nero (dinosaur kale, black cabbage), Curly (Scots kale), Plain, Leaf and spear (hybrid of curly and plain)*

It’s important to get organic kale whenever possible because the leafy green leaves act as a sponge for harsh chemicals and pesticides. If you don’t get organic, be sure to wash your kale really well, several times. Another thing to note about kale is that it is a detoxifier for your body on the cellular level as it contains isothiocyanates (ITCs), which are made from glucosinolates. To make a long story short, in order to activate these benefits the kale is better off for you after you’ve massaged, broken down or processed it in some way. As well, Kale is good for your vision and reducing cataracts and also healthy brain development in infants, so blending up some kale to make baby food is actually one of the best things you can do for your baby.


2 bunches of organic Kale
1 package of trail mix (roughly 1 1/2 cups)
1/2 a red onion
4 garlic cloves
1 tbs coconut oil
5-6 sundried tomatoes (chopped)
1 1/2 cup cooked wild rice or quinoa
2 tbsp pumpkin seeds

Feel free to add any extra seasonal veggies to the salad. I happened to have extra green beans so I cooked them and through them in for some extra health benefits, this is totally optional but adds extra flavour and texture. If you add something and it turns out fabulous, please comment and let me know so I can try your suggestion.

optional salad sprinkle*
2 tbsp fried onion (for extra crunch)
2 tbsp hulled hemp

1 tbsp Italian seasoning
6 tbsp Balsamic dressing
4-5 tbsp olive oil
1/2 tbsp maple syrup


  1. Rinse kale and rip off the stems and leave to sit and strain.
  2. Use a medium sauce pan to melt coconut oil on stove and add garlic and onions and let cook roughly 3 min to soften the onion a bit before adding the nut and dried fruit trail mix, pumpkin seeds and chopped sun dried tomato. Stir and let mixture heat thoroughly another 3-5 minutes and remove from heat and let cool.
  3. Mix the dressing in a small bowl and whisk or stir until blended.
  4. Pour kale into a large mixing bowl and add dressing and begin to massage the leaves as you distribute the dressing evently.
  5. Add the Nut & Fruit mixture and stir into kale to make salad.
  6. If desired, sprinkle with hulled hemp for some super food power or some crispy fried onion for some extra crunch.