Fresh Chef Recipes

Nutrient Packed Kale Salad with Citrus Vinaigrette

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Kale is considered a cruciferous vegetable and one of the most researched vegetables when it comes to cancer. This research links several components in cruciferous vegetables (kale, cabbage, bok choy, collards, and cauliflower) are linked to lower cancer risk.  The citrus dressing makes the kale leaves less bitter and much easier to chew.  The garlic and lemon dressing infuses additional antioxidants for additional health protection.  I chose to add walnuts because of the high amounts of protective compounds that can lower cholesterol and their anti-inflammatory effects. Walnuts are also a great source of fiber and omega 3 fatty acids, a good for you fat. 

You can make this nutrient packed salad the night before and it will still taste delicious and not soggy.  It is a perfect dish to bring to your favorite party or when prepping meals in advance.  


Nutrient Packed Kale Salad with Citrus Vinaigrette

2 bunches kale

1/4 cup extra virgin olive oil

¼ cup lemon juice

1 tsp garlic, minced

1 Tbsp. reduced sodium soy sauce or Braggs liquid aminos

½ tsp. freshly ground pepper

¼ tsp. salt

½ cup walnuts, chopped

Red pepper flakes, to taste

1.        Strip kale leaves from the stems (discard stems).  Wash and dry leaves.  Using a knife chope the kale into small pieces and place in a large bowl.

2.       Mix oil, lemon juice , garlic, soy sauce or Braggs liquid aminos), pepper, and salt in a blender or food processor.  Pour over Kale.

3.       With clean hands, firmly massage and crush the greens to work in the flavoring.

4.       Stop massaging when the volume of the kale is reduced to about half. 

5.       Add red pepper flakes, to taste.

6.     Top with walnuts for crunch.

Allison is a Registered Dietitian Nutritionist with nearly 20 years experience. She has also obtained additional training from Tulane University and is a Certified Culinary Medicine Specialist. She truly believes that every time we put something in our mouth, we have the opportunity to promote our health.

She is currently accepting clients. She will help you line up more accountability so that you are learning what it takes day to day to create a fit lifestyle that creates the habits as opposed to just putting a bandaid on your problem. She can be contacted at and

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