If you are trying out a raw food diet, enjoying a raw food diet cleanse program, or just trying to eat healthy, raw salad is an important part of your regular diet. But there’s no excuse why everyone can’t make a simple raw salad recipe that tastes great and is good for you.

Kale is one of the newest stars of a raw food diet and with good reason – it’s dark leafy greens are full of important vitamins and minerals. Some people will tell you that kale needs to be cooked in order to make it edible; well, a generation ago they said the same thing about spinach and they were wrong then and they are wrong now. There are a few things to consider, however, that can make raw kale even more palatable in your raw salad recipe:

• Look for lacinto or 'dinosaur' kale - it's less bitter and has softer leaves

• Mix together a simple dressing of oil and lemon juice or vinegar to add some flavor

• Always remove the ribs and cut the leaves into small pieces when eating raw kale

• Spend some time massaging and/or marinating the leaves to make them softer and easier to digest.

With kale as your base, you can add whatever other ingredients you like in your salad, and you’ll be able to eat raw kale that is loaded with nutrients and a pleasure to eat. Enjoy your kale. You'll be glad did.

Raw Kale Salad with Avocado

Serves 4

Ingredients:

• 1 large bunch of kale

• 2 tablespoons of cold-pressed oil (like olive oil)

• 1 tablespoon of raw cider vinegar or lemon juice

• 1/2 avocado

• salt and pepper, to taste

• additional vegetables as desired (like chopped tomato)

Directions:

Washed kale thoroughly and remove stems and ribs. Chop leaves into coleslaw-like consistency. Place kale in a large bowl and drizzle with oil, and vinegar or lemon juice. Chop or slice avocado and toss with salt and pepper and any additional vegetables. Wash your hands.

To soften kale, use your hands to mix all the salad ingredients together and squeeze the kale until it has wilted and absorbed some of the liquid from the other ingredients. Top with raw pumpkin or sesame seeds and enjoy.

Kale Salad with Sesame Dressing

Serves 2

Ingredients:

Sesame Dressing:

• 1/4 cup sesame seeds, raw and unhulled

• 1/4 cup water

• 2 tablespoons raw apple cider vinegar

• 2 teaspoons lemon juice

• 1 teaspoon Nama Shoyu soy sauce or Bragg's Liquid Aminos

• 1/4 teaspoon black pepper

• sea salt, to taste

Salad:

• 4 cups kale, chopped or torn

• 10 crimini mushrooms, sliced

• 15 cherry tomatoes, halved

Directions:

For the dressing: Grind sesame seeds into a powder using a coffee grinder or blender. Add remaining dressing ingredients and blend until smooth.

For the salad: Arrange kale, mushrooms, and tomatoes on a serving plate and top liberally with dressing. Or toss all ingredients in a mixing bowl before serving.