February Recipe: Kale Energy Salad


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We decided to feature a fresh and crunchy kale recipe for February because it embodies the essence of what we study at NTI. Though we crave rich, warm, and hearty meals during winter, our cravings shift toward foods that are fresher and crisper as spring approaches. Keeping our food choices aligned with the seasons is part of nutrition therapy practice.

With nutrition therapy, we want the biggest bang for our buck every time we eat. We aim for foods that are nutrient-dense and packed with restorative vitamins and minerals specific to the concerns we’re addressing. We target foods that invite us to feel amazing – and not just in the short-term. A salad of iceberg lettuce and out-of-season tomatoes smothered in ranch dressing is, by definition, a salad. But when it comes to our bang-for-buck philosophy, there are bigger and better options to discover.

Our body is incredibly intelligent, and it deserves intelligent foods with which to communicate and derive precious information. Intelligent recipes are full of intentional ingredients that can speak a common language with the body. It’s easy to identify these types of foods: they’re whole, unprocessed, and naturally delicious without added any sugars or flavors.

This is one smart salad!

Why We Love this Recipe:

  • Kale tastes sweeter when picked after a frost, and sweeter kale tastes delicious in raw salads.
  • The ingredients make it ultra meal-prep friendly. Double the recipe and store the chopped kale and carrots in separate airtight containers. Keep the avocadoes whole until it’s time to make the salad. Mix up the dressing in a glass jar and store in the fridge. Ten minutes of prep time for quick salad assembly all week.
  • Folate, beta carotene, and phylloquinone are believed to play a role in maintaining cognitive health as we age. This salad is full of all three.

Kale Energy Salad

Serves 4


  • 1 bunch kale, either curly or Tuscan, chopped
  • ¼ cup carrot, chopped
  • ½ to 1 Tablespoon kelp flakes
  • 1 avocado, cubed
  • ¼ cup dried cherries (or substitute raisins or dried cranberries)
  • ¼ cup toasted sunflower seeds


  • ¼ cup tahini
  • Juice of 1 ½ lemons
  • 2 – 3 teaspoons honey
  • 1 teaspoon sea salt
  • ¼ cup water
  • ¼ olive oil


  1. Whisk tahini, lemon juice, honey, salt, water and olive oil until all ingredients are evenly blended.
  2. Pour tahini dressing over kale, carrots, and kelp flakes. Toss gently and, if desired, let sit for an hour to soften the kale.
  3. Top with diced avocado, dried fruit, and sunflower seeds.


Check out MORE delicious kale recipes:

Savory Kale with Pine Nuts

Cashew Mint Kale Salad


Image:  Vezzani Photography/

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