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This is a simple classic that I make weekly for my autoimmune protocol menu. Kale is one of the veggies that is available fresh year-round here in the northwest, and I like to make generous use of it. This salad is something that keeps well for a few days, and is great to have on hand to round out a meal with some veggies or as an afternoon snack. Massaging the kale really breaks down the fibers and makes it incredibly soft and edible in a raw state – if you haven’t tried the technique before, you really should!
Wash, stem, dry, and chop the kale. Place in a large bowl, add the olive oil and a pinch of salt. Massage the kale for 5-10 minutes or until the tough fibers begin to break down. Some varieties of kale are tougher than others and really need to be worked a bit. When you are done the kale will have considerably reduced in volume.
Combine with the grated carrots, red onion, cucumber, lemon juice, and more salt to taste if you wish.
Mickey Trescott is a founder of Autoimmune Wellness, the host of The Autoimmune Wellness Podcast, and a co-creator and lead educator of AIP Certified Coach. She has been a leader in the Autoimmune Protocol (AIP) movement since its earliest days and has been coaching clients in AIP implementation since 2013. She is also the creator of The Autoimmune Protocol, an educational platform dedicated to evidence-based resources, research, and guidance for people navigating autoimmune disease. After recovering from a severe autoimmune health crisis following diagnoses of celiac disease and Hashimoto’s thyroiditis (and later psoriatic arthritis), Mickey began creating practical, accessible AIP resources to help others navigate autoimmune disease with clarity and confidence. She holds a Master’s degree in Human Nutrition and Functional Medicine and has contributed to the development and communication of AIP medical research. Mickey is the author of several best-selling books, including The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, The Nutrient-Dense Kitchen, and The New Autoimmune Protocol. You can find her sharing recipes and cooking demos on Instagram.
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I am sooooo confused. I thought kale and other dark leafy greens were considered to be goitrogenic and not to be eaten unless cooked, but if cooked we lose most of the phyto-nutrients!!!
Hi Mickey, thanks for all you contribute. I read the article written by the paleo mom. Thank you for the reference. I was wondering, is it safe to put kale in a smoothie? Blessings, Deborah
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7 comments
[…] Meatballs, kale salad with avocado, and a banana 2. Shepherd’s pie, squash and bone broth 3. Salmon salad with bone […]
I am sooooo confused. I thought kale and other dark leafy greens were considered to be goitrogenic and not to be eaten unless cooked, but if cooked we lose most of the phyto-nutrients!!!
Hi Dayna,
I don’t believe goitrogens to be a big deal. Here are some good links:
https://www.thepaleomom.com/2013/04/teaser-excerpt-from-the-paleo-approach-what-about-the-goitrogens-in-cruciferous-veggies.html
https://chriskresser.com/the-healthy-skeptic-podcast-episode-4
I personally have Hashimoto’s and haven’t seen an effect from eating raw or cooked goitrogens. 🙂
Hi Mickey, thanks for all you contribute. I read the article written by the paleo mom. Thank you for the reference. I was wondering, is it safe to put kale in a smoothie? Blessings, Deborah
Deborah, yes, but I would not overdo it–i.e. put it in a smoothie every day, or use a lot.
Mickey
Thanks Mickey!
[…] Meatballs, kale salad with avocado, and a banana 2. Shepherd’s pie, squash and bone broth 3. Salmon salad with bone […]