Kale and Beet Salad with Nectarine Balsamic Dressing

Kale and beet salad

Serves six to eight hungry salad-eaters.

Since writing this recipe, I found that kale was high amine. You can, however, substitute the kale with bok choy. You do not need to massage the bok choy.

2/3 bunch curly (red or green) kale

2/3 bunch dino kale

6 medium sized beets (2″ diameter), golden beets or red beets

1 nectarine, pit removed

1/8 C “balsamic vinegar”

Balsamic vinegar substitute

  • 8 Tbsp blueberry juice, reduced over high heat to 4 Tbsp
  • 1 tsp ascorbic acid
  • 1/2 tsp molasses
  • 2 tsp vodka
  • 1/2 tsp lime juice

1/8 C fresh pomegranate juice

1/4 C safflower oil

1/2 tsp fresh marjoram

1/2″ nub of fresh ginger

1/4 yellow onion, sliced thin

1/3 C chopped cilantro

pinch salt

generous amount fresh ground black pepper, to taste

organic beets, tops removed

  • Wash and trim up root and greens end of beets. If you keep the beet tops (stalks and leaves), they’re delicious used later in any chard recipe.
  • Add beets to a pot. Heat till boiling, then lower to a simmer. Cook until just tender and “forkable” (easy to run through with a fork).
  • Wash kale and remove ribs (easily done with a “squeegie” motion). If you save the ribs, you can saute, bake them (with liquids), or use them in stock later.
  • Put kale leaves in a large bowl and pour in half the oil.
  • Using a kneading motion, massage kale and oil together until kale cellular structure is broken down and kale is easily chewed. It should still have some toughness to it, but generally is much more tender than the beginning state. Depending on your tastes, the more you love it, the more tender it becomes.
  • Cut kale leaves into ribbons and put back in bowl.
  • When beets are done, drain and cool.
  • Cut beets into thick matchsticks add to kale. Do not add to kale until they are cool, to avoid the kale cooking.

Beets and massaged kale

  • Chop ginger into small slices.
  • In a food processor, add chunks of nectarine and ginger. Puree until smooth. If it needs liquids to keep it going, add some of the balsamic vinegar.
  • Add in balsamic vinegar, grape juice, oil, salt, pepper, and marjoram. Mix until thoroughly pureed.
  • Toss nectarine dressing into salad, mix well, and serve. Salad keeps well for a couple of days in the fridge.


Very Low Amine: beets, marjoram, ginger, onion, cilantro, salt, pepper

Low Amine: safflower oil, balsamic vinegar substitute, pomegranate juice

High Amine:  nectarine (high in  histamines, low in tyramines)

Very High Amine:  kale


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2 CommentsLeave a comment

  1. Never heard of kneading kale before! Must try that. Where did you learn that one?
    I usually blanch kale in some boiling water to soften. And yes the thick ribs are good for other things, though unless I plan on making soup of something in the next day or two, I’ll chuck them. A tad wasteful.

  2. Didn’t know amines cause achy joints. Hmmm…must look more closely at that one.

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