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Local Kale & Beet Salad

Local Kale & Beet Salad
16/09/2014 Olivia

From Hemsley + Hemsley. A perfect  recipe to use up the veg from your local organic veg box!


250g kale, stems removed and leaves finely sliced
4 large beetroots – different colours if you can get them – try purple, yellow, candy striped
2 medium apples, sliced – Brambletye apples are our favourite
2 handfuls of pecans, ideally soaked overnight in salt water to activate, rinsed and drained
1 avocado/1 large handful of quality feta cheese, roughly crumbled. Try High Weald Dairy for pure sheep cheese or 1 avocado
2 large handfuls of parsley, leaves roughly chopped (save the stems for juices, soups and stews)

Mustard Dressing
10 tablespoons of extra virgin olive oil
4 tablespoons of apple cider vinegar – we like Higher Nature
2 teaspoons of strong mustard
Sea salt and pepper to taste


  • Dry the soaked pecans gently in a dehydrator at 46C to keep them raw. Otherwise, bake in the oven at 100C until crispy or toss in a dry frying pan and keep them moving until toasted.
  • Make the dressing by shaking in a jam jar then pour over the kale in a large bowl, massaging the dressing into the finely sliced kale with your hands for a minute and leaving to soften while you make the rest of the salad.
  • Wash and peel the beetroots if necessary, then slice very finely with a sharp knife or mandolin.
  • Slice the apple and roughly chop the parsley and toss with the kale.
  • Taste for seasoning.
  • Arrange the beetroot slices on a platter or plates, layer with the kale and apple and crumble over the feta or avocado.
  • Top with the pecans to serve and any leftover dressing from the kale bowl.

*** Top tip
As raw food is more difficult to digest, choose to eat it for breakfast or lunch. If you prefer cooked veggies, you can steam or roast the beetroot and saute the kale instead.

Nutrition facts

Kale is nothing short of a superfood. It is rich in vitamin K, which is a key nutrient for dealing with the body’s inflammatory response. It is also good for bone and blood health. Although difficult to digest, you can aid digestion by leaving it to marinade in a dressing for several hours, or by rubbing it into the leaves. This will soften the leaves.