Kale and Carrot Salad with “Toasted” Seeds and Citrus

(Makes approximately 4 servings – side dish)

Kale is an incredibly nutritious vegetable. It is very high in beta–carotene, vitamin C, vitamin A, vitamin K, lutein and sulforaphane, a chemical believed to have anti–cancer properties. And thanks to our friend and expert superfood chef, Tina Washburn–Patz, it is completely delicious, too! Enjoy this amazing salad!


1 bunch curly purple kale (thoroughly washed, dried and de–ribbed – the large center stem removed.)
1/3 large red onion, thinly sliced into crescents
2 medium carrots, peeled and julienne cut
2 tbsp Raw Sunflower Seeds
2 tbsp Raw Pumpkin Seeds
2 tbsp Raw Sesame Seeds
1 1/2 lemons, juice of
1/4 cup Bragg Liquid Aminos
1/4 cup Bariani Olive Oil
1 avocado, cubed
Cracked black pepper to taste


Seed Preparation (can be done in advance):

  1. If you will be using already soaked and dehydrated sunflower and pumpkin seeds such as those recommended above, all they require to get a touch of “toasted” texture is a bit more dehydrating at 105 for about 2 hours.
  2. “Toast” the sesame seeds as well at 105 for about 1 hour.
  3. If you choose to soak and dehydrate your own sunflower and pumpkin seeds, place each seed type in their own bowl and top with enough filtered water to cover plus an extra inch or two.
  4. Let the seeds rest in the open air (kitchen counter is fine) for 12 hours.
  5. Drain each seed type separately through a fine mesh colander and rinse thoroughly.
  6. Transfer each seed type to dehydrating trays and spread out into a single layer.
  7. Dehydrate at between 95 and 100 degrees for 12–24 hours. You want them to have a lot of crunch, so sample every 6 or so hours until they have a good amount of texture.
  8. Then dehydrate at 105 for an extra 2 hours to get a touch of “toasted” texture.

Salad Preparation:

  1. In a small bowl, mix lemon juice with Bragg Liquid Aminos. Slowly whisk in ’Bariani’ Stone Pressed Olive Oil until combined.
  2. Finely chop the Kale and place in a large bowl. Add the onions and carrots.
  3. Gradually dress the kale salad with lemon juice mix and squish together with your hands until massaged through. Keep adding the lemon mix until all leaves are nicely coated but not soggy.
  4. Serve immediately with cubed avocado, sprinkle with “toasted” seeds and top with a bit of cracked black pepper. YUM!

About Tina:

Using a blend of holistic modalities including Health Counseling, Natural Food Meal Preparation and Nutrition Coaching, She is able to exercise her gifts and expertise to help clients develop the healthy body they dream and achieve optimum health and desired reality. Formerly the President of Urban Cuisine, Tina has been guiding her clientele to achieve their highest and best for over a decade. She has been featured on Fox News, in Cooking Light Magazine and on The Food Network’s Ultimate Recipe Showdown.Tina Leigh is an experienced leader in the fields of integrative health & nutrition and personal transformation. She experiences deep satisfaction from serving as an instrument for leading clients to total mind, body and spirit harmony. She believes with a little support and skilled guidance, all beings can manifest their ideal weight, achieve total self-confidence, restore youthfulness and vitality and release stuck energies, damaging core beliefs and binding addictions.

To learn more about Tina and Tina Leigh Integrative Health, please visit Tina Leigh Integrative Health


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