Kale salad

As tasted at the 2017 Harvest Dinner and the recipe used in Lesson 1 of our 2015-2016 Winter Cooking in Schools series!

Salad ingredients

  • 3-4 leaves of kale
  • 1/2 Tablespoon olive oil
  • 1/2 Tablespoon lemon juice
  • 1/8 teaspoon salt
  • 1/4 cup sunflower seeds
  • 1/4 cup dried cranberries

Dressing ingredients:

  • 1 teaspoon balsamic vinegar
  • 1 teaspoon olive oil


  • Colander
  • Cutting board
  • Knife/scissors/hands
  • Measuring cups & spoons
  • 1 large bowl and 1 small bowl
  • Mixing spoon

What to Do:

  1. De-stem kale by pulling leaves away from the stem. Wash leaves, pat dry.
  2. Stack leaves, roll up and cut into thin ribbons OR cut with scissors OR tear with hands into a large bowl.
  3. Add salt, lemon juice and olive oil.
  4. Massage kale gently with your hands for 2 minutes (this helps break down kale fiber).
  5. Stir in dried cranberries and sunflower seeds.
  6. Mix dressing ingredients (olive oil and balsamic vinegar) together in small bowl and add to salad.
  7. Enjoy!