This delicious and super healthy kale salad can be used as a side dish or even a light meal. It’s packed with vitamins, minerals, phytonutrients and enzymes.  The best part?

It’s a super easy dish you can make in less than 5 minutes!

I know you’ve heard of the many health benefits of kale, who hasn’t? It’s been on the health nut radar for quite some time. Now restaurants are serving it up, grocery stores are stocking it up and health experts are singing it’s praises.

So I’m just adding to the list of kale benefits but I’m also sharing why it could be not-so-healthy. (what?!)

Fun facts about kale:

  • kale is the cabbage that was once considered “poor people food” 
  • is a great source of beta-carotene – a type of fat soluble carotenoid phytonutrient
  • contains sulfur which is great for your hair, skin and nails
  • is a strong anti-inflammatory food & low-glycemic
  • high in folate, calcuim, magnesium and iron – vital nutrients for fertility and pregnancy

How kale could be not-so-healthy:

If you have a low-functioning thyroid or hypothyroidism raw cruciferous veggies like kale and cabbage can have an adverse effect on your thyroid function. They contain goitrogens, which are compounds that make it more difficult for the thyroid gland to create its hormones.

But here’s the good news, as long as you cook these foods the goitrogens become deactivated from the heat breaking it down. Solution: steam your kale, cabbage or broccoli before you eat and you won’t have to worry about the negative side effects.

Simply put, if you have a low-functioning thyroid gland or hypothyroidism don’t eat kale, cabbage or broccoli raw often. You can eat this kale salad as a healthy side dish but I wouldn’t suggest making it your entire meal. You could also gently steam the kale first, let if cool and then prepare it according to this recipe.

This isn’t meant to freak you out about kale and thyroid health. People with healthy, normal thyroid function can enjoy these veggies raw as much as they want because their thyroid is functioning properly. Those with hypothyroidism can still enjoy raw cruciferous veggies occasionally- just don’t over do it.


Well, I think I’ve covered enough nutritional info on kale for now – let’s eat!


kale salad


Raw Kale Salad

Serves 1-2


  • 3-4 stems of kale, leaves removed from stem and chopped
  • first cold-pressed olive oil
  • pinch of celtic sea salt (grey sea salt, Himalayan or whatever you have on hand)
  • juice of half a lemon
  • diced roma tomato
  • half an avocado, diced


  • Place chopped kale in a large bowl.
  • Drizzled with olive oil, sprinkle with salt and squeeze lemon over kale.
  • Massage vigorously for about 5 minutes with your hands. This is crucial for breaking down the tough fibers. Really get in there and massage that kale!
  • Add 1/4 of the dice avocado and massage into kale.
  • Add the remaining avocado and diced tomato.
  • Mix it all together and serve!