Raw Kale Shiitake Mushroom Salad

by deborah on April 3, 2013 · 24 comments

in Nourish, Raw Food Diet, Vegan

Raw kale, shitake mushroom salad

Raw kale shiitake mushroom salad garnished with avocado and scallions–
served with quinoa and raw marinated mushrooms.

Kale is one of my ‘go-to’ superfoods for a number of powerful reasons.


• eases lung congestion and is beneficial to the stomach, liver and immune system.

• contains lutein and zeaxanthin, which protect the eyes from macular degeneration.

• contains indole-3-carbinol, a chemical which boosts DNA repair in cells and

appears to block the growth of cancer cells.

• is a good source of sulforaphane (particularly when chopped or minced),

a chemical with potent anti-cancer properties.

• is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

• is very high in beta carotene, vitamin K, vitamin C, and rich in calcium.

• contains bile acid sequestrants, which have been shown to lower cholesterol

and decrease absorption of dietary fat.

Now that’s a mouthful of nutritional benefits, wouldn’t you say?

Boiling decreases the level of sulforaphane, that’s why I love to eat it raw as a

marinated salad or blended into smoothies; however, steaming, microwaving,

or stir frying do not result in significant loss.

There are many ways to prepare raw kale salad. To me there are no limits to

the variations I have explored. Try making this savory marinated version,

for a tasty nutrition-packed dish.

Raw Kale Shitake Mushroom Salad

Experience the joys of raw, organic kale.

Raw Kale Shiitake Mushroom Salad


1 bunch of organic kale, sliced thin

1 organic red pepper, diced small

1 organic red onion, diced small

2 organic scallions, sliced thin

10 shiitake mushrooms, sliced thin

Organic sesame seed seasoning, sprinkle to taste

A pinch of sea salt

Juice of 3 organic lemons

2 tbspns organic, raw apple cider vinegar

2 tbspns organic flaxseed oil


Place kale, onion, scallions, mushrooms, red pepper into a bowl.

Add sea salt, sesame seed seasoning, lemon juice, vinegar, and flaxseed oil and toss well.

Massage and mix the kale salad mixture thoroughly with clean hands to  break down the

fibers and blend the seasonings into the vegetables.

Transfer to a glass bowl, and cover.

Refrigerate the salad and let it marinate for several hours.

Raw Kale Shitake Mushroom Salad

Get creative. I love to garnish or accompany my salad with fresh, chopped vegetables like scallions, peppers, zucchini, asparagus, cucumbers, radishes or whatever I am in the mood for.

In this case, I to served my kale salad with quinoa, avocado slices, raw marinated

mushrooms, sliced scallions or whatever compatible flavors I could find in my refrigerator.

The massaged, marinated kale becomes so tender, you won’t believe it’s raw!

Happy eating!


Have you made raw kale salads? What is your favorite recipe? Share your comments below.

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{ 14 comments… read them below or add one }

Stepanie Tschoepe June 8, 2013 at 1:38 am

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Marla November 14, 2013 at 10:02 am

Sounds like a wonderful healthy recipe. Thanks for sharing!


Nicole @ Fitful Focus March 20, 2014 at 10:09 am

This looks delicious! I’ll definitely be trying this one. Thanks for sharing!


deborah March 20, 2014 at 4:20 pm

Hi Nicole,
I am glad you like this recipe. It is pretty delicious. The ingredients actually “marinate” the kale and soften it.


Sheryl April 3, 2014 at 3:13 pm

So excited to find this recipe – I love kale in any form, as well as mushrooms!


Jennifer April 8, 2014 at 11:39 am

Looks great!!!!!!


deborah April 8, 2014 at 9:51 pm

Thanks Jennifer! It is my favorite!


Heather @Gluten-Free Cat April 15, 2014 at 10:30 am

Love the combination of flavors!


Nancy Andres May 2, 2014 at 6:40 pm

Deborah. The raw kale salad you wrote about looks yummy. I’ve made my version this way: organic kale pieces, og lemon juice, extra virgin og olive oil, and all the chopped and diced veggies I have on hand. After I toss it up I add og sprouted lentils, og brown rice, and fresh herbs from the garden. Try it if you can.


Robin June 20, 2014 at 4:21 pm

I love how you give all the nutritional benefits of the ingredients! This will make me feel a lot better about the 3649876 pounds of this I plan to devour!


deborah June 20, 2014 at 9:29 pm

Hi Robin,
I am so glad you enjoyed this recipe. It is one of my favorite salads. Thank you for visiting by Urban Naturale and sharing your thoughts. You might also enjoy visiting our vegan link up the Plant-Based Potluck Party (from Thursday through Monday). http://urbannaturale.com/share-the-food-fun-at-the-plant-based-potluck-party-link-up-17/ All the best, Deborah


Mary June 23, 2014 at 3:19 pm

YUM! Thank you for sharing at Real Food Friday!!! I have featured your recipe today at Mary’s Kitchen. Have a wonderful week!


Poppy July 10, 2014 at 7:32 pm

Delicious! Thanks for sharing in the potluck 🙂


deborah July 10, 2014 at 8:00 pm

Hi Poppy,
So glad you stopped by. This is one of my favorite salads. You won’t believe it’s raw! All the best, Deborah


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