Roma-Kale Salad

Roma-Kale Salad (From My Raw Recipe Archives)

A September salad favorite — simple, bright, and full of flavor.

This is one of my throwbacks from my raw-food days. It is a basic kale salad that never gets old. September is prime time for sturdy greens and juicy tomatoes, so this bowl fits right in. Toss it together in minutes and let the flavors do the work.

Ingredients

• 4–5 leaves dinosaur (lacinato) kale, ribs removed, sliced in thin strips
• 4–5 leaves romaine, sliced in thin strips
• 3 small Roma tomatoes, chopped
• ½ cup dried cranberries
• 3 Tbsp hemp seeds
• A light drizzle of Bragg’s Sesame Ginger Dressing (about 1 Tbsp)
• Dash sea salt

Preparation

1. Add kale, romaine, tomatoes, cranberries, and hemp seeds to a large bowl.
2. Drizzle with dressing and add a pinch of sea salt.
3. Toss well. If you like a softer kale texture, toss and let it sit for 5–10 minutes before serving.

Makes 1 very large meal salad or 2 side-salads.

Nutrition Facts (estimated)

Estimates are for the ingredients as listed with ~1 Tbsp dressing.

• Whole recipe~548 kcalCarbs: 84 gFiber: 15 gSugars: ~51 gProtein: 17–18 gFat: 20–21 gSodium: ~350–450 mg
• Per serving (2 servings)~274 kcalCarbs: 42 gFiber: 7–8 gSugars: ~25 gProtein: ~9 gFat: ~10 gSodium: ~175–225 mg

(Notes: 3 Tbsp hemp hearts ≈ 170–180 kcal with 10 g protein; ½ cup dried cranberries ≈ 200–220 kcal; greens and tomatoes add vitamins and fiber with minimal calories.)

Why this salad is great for September

• Greens are crisp and plentiful. Early fall kale and romaine are at their best.
• Romas bring late-summer sweetness. They hold their shape and keep the salad juicy.
• Touches of fall. Dried cranberries add that cozy, back-to-school vibe.

Healthy benefits at a glance

• Kale: Rich in vitamins K, C, and A plus lutein and zeaxanthin that support eye health.
• Romaine: Hydrating, light, and a good source of folate for healthy cells.
• Roma tomatoes: Provide lycopene and vitamin C; lycopene is linked with heart support.
• Hemp seeds: A complete plant protein with omega-3 ALA and minerals like magnesium.
• Dried cranberries: Polyphenols and anthocyanins; a sweet pop that pairs well with greens.
• Sesame + ginger dressing: Sesame lignans and ginger’s natural soothing properties.

Serving suggestions

• Make it a meal salad by adding avocado slices or a scoop of quinoa.
• For a flexitarian twist, it pairs well with simple baked salmon or tofu on the side.
• Add crunch with pumpkin seeds or toasted walnuts.
• For picnics or meal prep, keep the dressing separate and toss right before eating.

Easy swaps and tips

• Lower sugar: Use unsweetened dried cranberries or swap in pomegranate arils or diced apple in September.
• Homemade dressing option: 1 Tbsp tahini, 1 tsp rice vinegar, 1 tsp tamari, ½ tsp grated ginger, a splash of water to thin, and a touch of maple or date syrup if desired.
• Texture trick: Thinly slice the kale and give it a brief “massage” with a teaspoon of dressing and the salt, then toss with the rest.

From the Archives

I first shared this Roma-Kale Salad back in my raw-food days. It is proof that simple ingredients can deliver big flavor. If you are looking to flex your plant power and thrive beyond 60, this bowl is an easy win you can make any night of the week.

Enjoy!

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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