Kale and Green Bean Salad

Kale and Green Bean Salad
Kale and Green Bean Salad

I’m still working my way in to this kale thing.  We’ve been hearing about this super food for the past few years.  As it turn out, kale is one of the most nutrient dense foods on the planet.  Which, of course, is why it’s one of the worst tasting.  Let’s see if we can make a raw kale salad good enough to eat on a regular weeknight.

Kale – Thirty five calories per cup. Five grams of fiber. A better source of vitamin C than an orange. More calcium than milk. Three grams of protein and more iron than beef. The highest concentration of vitamin K (for Kale – not really) in any food. Double the RDA of vitamin A.  Aids in digestion and intestinal cleaning. Contains powerful antioxidants such as carotenoids and flavonoids which might fight cancer causing agents.  It’s got lutein and zeaxanthin which is good for health eyes.

I’m pretty sure Popeye would have actually kicked Bluto’s butt had he traded in his spinach for kale. Fun Fact: Olive Oil aids in the absorption of the nutrients found in kale.  Play that out in your mind however you please.

Kale is a hearty leafy green which has the tenderness of a credit card. What do we do with things that aren’t tender? We stew them until their fats break down or we cut them in to little pieces.  While a stewed or steamed kale does sounds interesting, that method also breaks down much of the nutritional benefits.  So, lets start of by removing the woody stems and thinly chopping the kale.  Let’s add lots of other interesting textures in to the salad to balance the kale.  Crisp vegetables like blanched green beans and thinly sliced red pepper balance the dull texture of the kale leaf.  Plump cherry tomatoes add an acidic bite.  Boiled, salty potatoes give some body to the salad. Ripe avocados add a fresh fatty creaminess. Then we’re going to make a salad dressing to cover up all this health food.

Kale and Green Bean Salad
Finely chop the kale so it’s somewhat pleasurable to eat. At least it looks pretty.

For the salad dressing, I was thinking about what kids (or adults) put on food when we they want to eat it.  Like ketchup on well done shoe leather or ranch dressing on a spoon.  You know who you are, this salad dressing is for you.

I know I’m busting on kale’s balls here but that’s what you do when you like someone new.  I wouldn’t post this if I didn’t think it was good enough for anyone to try.

Kale and Green Bean Salad

Better than Ranch Dressing

I can't tell you the last time I ate ranch dressing. I'm sure this is better.
Prep Time 2 mins
Total Time 2 mins


  • 1/2 cup all fat greek yogurt
  • 1 tbsp honey
  • 1 tbsp white wine vinegar
  • 1 tsp dijon mustard
  • 1/2 tsp fine sea salt
  • 1/2 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp cayenne
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