creamy hawaiian kale salad

Friends, I ask you to join me in relinquishing that lifelong grudge against all things vegetable. For those of you that gag at the thought of a steamy, heaping pile of broccoli, consider your days of denial over. Sure, cupcakes sound more palatable than cauliflower, but they can’t help you fight cancer like their cruciferous opponent. I’m here to help you love your veggies. (And no, ketchup doesn’t count.)

Arguably the most important food group and sadly the least consumed, dark, leafy greens take the cake (and throw it out the window) with their anti-oxidant, anti-inflammatory and anti-cancerous properties. Kale is a super-charged green rich in fiber, protein, and bone-fortifying minerals such as calcium, magnesium and phosphorous. It has also earned bragging rights for its folate, iron, Vitamins A, C, K, and B6, potassium, copper, thiamin, and manganese content. Say that 5 times fast, then make a goal to incorporate this green on a regular basis, at least 2 – 3 times per week, and you will start feeling the benefits. I promise. In fact, kale is extremely alkalizing, helping to keep your body’s pH in balance.

Memorize this: over-acidification is the root of all sickness and disease. An acidic body is a breeding ground for viruses and bacteria. The processed-food ridden SAD (Standard American Diet) way of life coupled with pollutants and poisonous chemicals that abound in our world lead to over-acidification.

Eating lots of dark, leafy greens, exercising, and being mindful of the chemicals in your home (toiletries, cosmetics, detergents, cleaning products, clothing, etc.) can help restore your body’s pH. You need to start cleansing right now, and I’m going to help you do this. I’ve made this salad just for you. One bite is all I ask, and I am sure you will be begging for more of that creamy tropical delicious and nutritious goodness.

Please note that for those of us who do not live in the tropics, this meal should be considered a luxury, a treat, a once-in-a-long-while kind of meal. I know New York doesn’t grow mangos, but sometimes I just can’t help myself.


creamy hawaiian kale salad

raw vegan recipe | serves 4

for the dressing:

1/3 cup unrefined virgin coconut oil
1/4 cup Bragg’s Liquid Aminos or tamari
2 tablespoons peeled & finely chopped ginger (about 1 inch piece)
2 medium size cloves of garlic, minced (about 1/2 tablespoons)
1 tablespoon agave/brown rice syrup/honey/raw cane sugar

Make sure the coconut oil is in liquid form, otherwise the dressing will not properly blend. Add all ingredients to a blender or food processor and blend until smooth. The dressing must be creamy, and not have unblended chunks of ginger in it.

for the salad:

1/2 lb kale, washed, dried & chopped (remove the stems if preferred, and save for juicing)
1 medium mango, peeled & diced (about 2 cups)
1/3 cup diced red onion (or less depending on your preference)
1 large avocado, pitted
1 1/2 cups cooked black beans (optional)
1 1/2 cups banana chips (optional)

1. Massage dressing into kale with your hands for about 2-3 minutes until greens begin to wilt. (I recommend starting with half of the kale, working the dressing in, and adding the other half as the leaves shrink.) Get messy and have fun, but don’t eat your fingers. Set aside while you prepare the add-ins.

2. Peel & dice mango (see photo diagram above). Chop red onion. Pit and slice avocado. If you are using canned beans (hopefully organic and BPA free), make sure to rinse and drain them first.

3. Toss the mango, onion, and black beans with the kale, coating all ingredients evenly. Serve in salad bowls and top with sliced avocado and banana chips.

What you will NOT need: anything to eat besides this salad. It is amazingly satisfying! These greens are so hearty that they will keep for a week in your fridge, so doubling the recipe is a great idea as long as you do not add avocado until you are ready to sit down and savor.

Did you make any substitutions? Additions? Subtractions? I wanna know! Share it with us below. Enjoy!

Creative Commons License This work is licensed under a Creative Commons Attribution-NoDerivs 3.0 Unported License

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7 thoughts on “creamy hawaiian kale salad

  1. I think you made this at ur apt when u had people over!! Its delicious and I love all the ingredients, I’m going to try it at home this week, I’ll let you know how i do!

  2. I did! So glad you remembered and are going to make it! I have to get the raw (though seemingly cooked) asian broccoli recipe up soon. That was a huge hit at the potluck, too.

  3. Pingback: tips for transitioning to a vegan diet |

  4. Whoa, the dressing on this really caught me off guard. However, it was a pleasant surprise. I think banana chips were definitely a worthwhile addition. Great stuff, keep it coming!

    • Yes, this dressing is serious! But the flavors meld so well, and it really complements the kale. So glad you liked it! It’s one of my all time favorite salads.

  5. It was very good besides the fact that the coconut oil with the ginger and garlic didn’t blend in the blended because the coconut oil was sticky and wouldn’t move so i ended up with chops of ginger and garlic and then had to get all that stuff out of the sharp blender. The red onions were intense- I was crying the whole time eating it..then when I got a piece of ginger up in there too that was just a crazy attack lol. But, it was good. I know you said that it’s better to eat things raw but onions are difficult- perhaps I should have put in less or included that when blended the dressing so it wouldn’t be so harsh. I think it would have also worked better to blend the solid parts of the dressing first and then just add it to the coconut oil. Thanks for the recipe!

    • Jackie, thank you so much for trying this salad! I really appreciate your comments! I thought it was a given that the ginger had to blend in smoothly with the dressing- I wasn’t considering kitchen equipment besides my own. (I use the Magic Bullet for sauces and dressings and it is so high-powered that it obliterates everything in its path, leaving no chunks behind.) I also made a note about the coconut oil having to be in liquid form, and a suggestion to use less onion if it’s not your preference. I wouldn’t suggest blending the red onion with the dressing, though, as that may end up being extremely overpowering.

      Thank you again for your feedback!

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