Kale has taken over as America’s number one super-food. Kale chips, smoothies, and salads are about as popular and common as spinach was about 5 years ago. Kale is super nutritious, delicious and consuming kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol. Kale is considered a cruciferous vegetable such as cabbage, collards, broccoli and Brussels sprouts.

But why is kale so good for us? Kale is a nutritional powerhouse! It contains calcium, vitamins C, A and K, as well as a ton of minerals: copper, potassium, iron, manganese and phosphorus. Kale is rich in eye-health promoting lutein. Kale also contains a ton of antioxidants. Additionally, the fiber content of kale binds bile acids and reduces the risk of heart disease.

This particular salad is super simple and based on fresh, leafy organic kale. The other raw vegetables included are chard, red onion and purple cabbage. Since both kale and chard can have a slightly bitter taste, the dressing of flax seed oil and lemon juice helps to balance out these strong flavors. People use flax seed oil for all different reasons; most commonly to relieve constipation as well as for weight loss. Flax seed oil is a source of polyunsaturated fatty acids which seems to help reduce inflammation. This salad is also garnished with sesame seeds, which help to add a somewhat nutty taste and provide lots of crunchy texture. Sesame seeds are rich in minerals and fiber!

Prep time: less than 10 minutes


1 cup chopped kale

1 cup chopped chard

¼ cup chopped red onion

¼ cup chopped purple cabbage

Light sprinkling of sesame seeds

  • combine all ingredients in one salad bowl
  • garnish with lemon slices if desired



1 tablespoon lemon juice

1 tablespoon flax seed oil

Pepper {to taste}

Salt {to taste}

  • mix in bowl and top salad

Prepares one salad.