Wilted Kale & Walnut Salad | Cook for Your Life
Wilted Kale & Walnut Salad- cook for your life- anti-cancer recipes

Wilted Kale & Walnut Salad

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4.7 out of 5 stars (based on 10 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

Wilted Kale & Walnut Salad is a great way to eat those leafy greens. You could substitute spinach, mustard greens, or chard for the kale.


  • 1 large bunch of kale
  • Salt and pepper, to taste
  • 3 tablespoons extra virgin olive oil or walnut oil
  • 1 tablespoon balsamic vinegar
  • 1 large carrot, peeled and grated
  • 1 tablespoon Thompson raisins
  • ½ cup toasted walnut halves
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Nutrition Facts


284 cals


22 g

Saturated Fat

3 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

15 g


20 g


9 g


6 g


6 g


456 mg


  1. Strip the kale leaves from the tough stems. Wash the leaves well, then rip the leaves into medium pieces.
  2. Put the kale into a heavy bottomed pan with the water that clings to the leaves. Turn the heat up to medium-high, sprinkle with a little sea salt then cover. Steam until the kale has wilted and turned bright green, about 1-2 minutes. It should be tender but not too soft. If you''re in chemo, steam the carrots in this step.
  3. Drain the kale and run under cold water. Squeeze out excess water and set aside.
  4. In a large bowl, beat the oil and vinegar together. Add salt and pepper to taste.
  5. Pour the kale into the bowl, along with the carrots, walnuts, and raisins, toss well and serve.

Chef Tips

If in chemo, steam the carrots with the kale.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society