A Kale Salad Kids Love

kale salad for kids

Something crazy happened last weekend.

It was in the back seat of the car while we were driving.

My kids got into a big argument, which wasn’t the crazy part.

The crazy part was the subject of the argument.

I nearly had to pull over to verify that I was hearing correctly.

They were bickering…

over kale salad.

Not as in, “I’m not going to eat that!” sort of arguing.

No, as in “Hey, you ate all the kale salad….there’s hardly any left for me” type of arguing.

The sort of fighting usually reserved for chocolate cake or cotton candy.

Not kale.

Yes! Kids can love kale. Mine are crazy for this kale salad. Maybe yours will be too. #healthykids Click To Tweet

It was a salad we picked up for lunch on our way home from a weekend away. It’s sold at New Leaf, a market in Half Moon Bay, about 30 miles down the coast.

I wanted to work out the magic behind the recipe. Argument-inducing kale bears imitating. The core essentials are lemon juice and something called Bragg Liquid Aminos. If you’re unfamiliar with Bragg, it’s unfermented soy, similar in flavor to soy sauce, sold in health food stores and organic markets. The salty, lemony combination effectively tenderizes the kale and tames the texture.

Beyond that, the salad features sliced red onion along with roasted sunflower and pumpkin seeds. The grated carrots were my own addition, giving the greens extra color and crunch. Buying pre-chopped, bagged kale and pre-grated carrots takes nearly all of the work out of this recipe, which is best made a day ahead.

I served it for dinner and watched my people take down six cups of kale in one sitting. Yes indeed, a kale salad kids love

If it turns out your children don’t like this salad, I’m guessing you will, and since it keeps for several days in the fridge, you’ll be good for greens for the better part of the week.

Just don’t serve it in the car.

Who eats kale salad in the car anyway?

(for the record, my kids never bicker or snack in the car.)

Really.

kale salad for kids
5 from 1 vote
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A Kale Salad Kids Love

The kale in this salad makes it a nutrient powerhouse, rich in calcium, vitamin C, potassium, and folate, among others. If you don't have Bragg Liquid Aminos, use soy sauce instead, only cut back slightly on the amount, taste, then add more as needed.
Course Salad
Prep Time 10 minutes
Servings 4 to 6 servings
Calories 102 kcal
Author katiemorford

Ingredients

  • 6 cups roughly chopped kale (tough stems removed)
  • 1 tablespoon plus 1 teaspoon Bragg Liquid Aminos
  • 2 1/2 tablespoons lemon juice
  • 2 teaspoons toasted sesame oil or extra-virgin olive oil
  • Pinch salt
  • 1/2 large red onion, thinly sliced
  • 2 coarsely grated carrots
  • 1/4 cup roasted sunflower seeds (salted or unsalted)
  • 1/4 cup roasted pumpkin seeds (salted or unsalted)

Instructions

  1. Put the kale, Bragg Liquid Aminos, lemon juice, sesame oil, and salt in a big bowl and use your hands to mash the kale for a good minute, mixing it with the liquids. Add the onion, carrots, sunflower seeds, and pumpkin seeds and toss well.
  2. Cover and refrigerate for at least 1 hour, ideally overnight. Stir again just before serving.
  3. Will keep for several days.

Adapted from New Leaf Market’s Coastal Kale Salad

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Comments

09.24.2012 at 7:23 AM #

Pamela

I have had New Leaf’s Kale salad and I sure appreciate knowing how to make it! Yum~~~thanks Katie 🙂

09.24.2012 at 8:45 AM #

Pam

Hilarious! And yum, can’t wait to try it.

09.24.2012 at 8:45 AM #

katiemorford

I’ll be curious to know how it goes over with the Rupright clan.

09.24.2012 at 10:21 AM #

Leslie

This looks yummy! FYI — the “printer friendly” icon on your blog hasn’t worked for me for the past week or two…

09.24.2012 at 10:21 AM #

katiemorford

I will look into the printer issue. Thanks for letting me know.

09.24.2012 at 11:20 AM #

Denis

You’ve just changed my life.
Leafy greens that last! I love it!

09.24.2012 at 11:20 AM #

katiemorford

I think kale is indestructible

09.24.2012 at 3:00 PM #

kim brady

I am so excited to try this kale salad- always looking for a new way to serve greens! You brought up that Braggs is similar to soy sauce and I was wondering if you could use the two interchangeably and nutritionally the difference?

09.24.2012 at 3:00 PM #

katiemorford

Hi Kim

If you read the recipe headnote, I mention substituting with soy sauce. Soy sauce is fermented and Bragg is not fermented. Some folks swear by Bragg, but the amount of protein, and thus amino acids, per tablespoon is tiny so not sure there’s much there nutritionally. Both are high in sodium.

09.24.2012 at 3:17 PM #

Angelica

I can’t do any soy – any other recommendations for changing out the Braggs?

09.24.2012 at 3:17 PM #

katiemorford

That’t tricky Angelica. You could up the sesame oil a little and season it with salt. That’s what I might try first. You could also try a little fish sauce…..I can’t be sure how it will be. It’s worth playing around with.

09.24.2012 at 5:10 PM #

Layne

Does it last for days with the dressing on it? And, I’ve never seen pre-chopped kale, where do you buy this? Thanks! Looking forward to trying this.

09.24.2012 at 5:10 PM #

katiemorford

Yes, it really will last several days. I’ve bought pre-prepped kale at Whole Foods and other organic markets. Not sure if Trader Joe’s carries it. Anyone else know?

09.24.2012 at 6:08 PM #

Suzanne

Yum! We are having it tonight – will report back with an incident report! BTW, Braggs is Gluten Free 🙂

09.24.2012 at 6:08 PM #

katiemorford

Thanks GF mama!

09.26.2012 at 8:15 PM #

Christine Gaudenzi

LOVE the kale recipe..paired it with your yummy pork/fig recipe for book club last night and it was a huge hit! Thanks Katie!

09.26.2012 at 8:15 PM #

katiemorford

Oh good. Thanks for letting me know. I’m planning to make a big batch myself tomorrow.

09.27.2012 at 4:21 AM #

Sue

Bought my kale at Trader Joe’s last night to make this for the weekend. Can’t wait.

09.27.2012 at 4:21 AM #

katiemorford

Oh good…hope you like it!

01.15.2013 at 2:04 PM #

Meg

My mother-in-law lives in HMB and made this for us when she visited us last year in the Spring (we live in Georgia). Then we made it for our family reunion (up in NY) and everyone LOVED it! It’s the best when made ahead for sure! Thanks so much for sharing!

01.15.2013 at 2:04 PM #

katiemorford

That’s so funny… Coastal Kale is making the rounds!

05.15.2013 at 8:20 PM #

Maureen ullery

Best when used with dino kale. You could also a a little chili flakes and some rice vinegar. Maureen

05.15.2013 at 8:20 PM #

katiemorford

Thanks for the tips!

10.14.2013 at 9:02 PM #

Meghan

I made this for my 14-year-old, who tolerates certain vegetables, but is suspicious of leafy greens and has never willingly eaten Kale. She not only liked it; she had seconds! (She liked your chicken parm, too.) I thought it was delicious and plan to put it in the regular rotation. Kale salad – 1, Hot Pockets – 0!

10.14.2013 at 9:02 PM #

katiemorford

Score!

03.24.2014 at 9:42 AM #

Jean Kuwamoto

Made this over the weekend. Kids (7 and 9) both loved it & they are not normally salad eaters. They wanted to eat it again the next night. We added quinoa instead of seeds. I love that you can make it ahead!

03.24.2014 at 9:42 AM #

katiemorford

Great swap with the quinoa. I sometimes make a double batch since it holds up well for a couple of days.

09.24.2014 at 11:29 AM #

Serena

OK. Kale has been growing in my garden all summer. and now it looks even better in the crisp days of fall. but the kids won’t eat it except to nibble on stems like celery sticks. I will HAVE to try this!! Had so much popping around your site…again!

09.24.2014 at 11:29 AM #

katiemorford

Thanks Serena. Hope they like it as much as mine do.

07.19.2015 at 7:57 AM #

Sammy Oliver

I just found Bragg’s makes a Ginger/ Sesame dressing delicious on kale salads!

07.19.2015 at 7:57 AM #

katiemorford

Oooh…love that tip, Sammy. Thanks.

09.04.2016 at 1:30 PM #

Patti

I LOVE New Leaf’s Kale Salad! I don’t get Coastside as often as I like or have the time to stop in and buy it. Now, I have it to take for lunch next week! Thank you!!!!

12.23.2016 at 3:55 PM #

Debbie

My kids finished their bowls!!

12.23.2016 at 3:55 PM #

katiemorford

Success! Thanks for sharing.

04.16.2019 at 10:31 PM #

Margaret Njang

How do fresh kale prepared ?

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