Massaged Cranberry Hazelnut Marinara Kale Salad


in Raw Food Recipe

I know it sounds a bit strange, but this was a fun switch-up from the usual salad and one I enjoyed thoroughly!

My goal was to take advantage of the produce that could be sourced locally, even though we are about a month from abundant harvests here in Vineyard Haven, Massachusetts. What a lovely surprise this was!

(Side note: This was for a {Slow Food Martha’s Vineyard} potluck.)

The cranberries were a tart but surprisingly subtle influence on the dressing, and the hazelnuts were so mild but the perfect fit for this salad. When I enjoy the final bit of leftovers tomorrow, I’ll add some of the fresh cranberries to the top too.


  • 1/4 cup sundried tomatoes
  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1/8 cup coconut aminos
  • 1/2 cup fresh cranberries (or 1/4 cup dried, with no sugar added)
  • 1/2 tsp salt


  • 5 cups kale
  • 1 cup fresh parsley
  • 1/2 sweet onion


  • Fresh or dried cranberries
  • Sundried tomato pieces
  • Hazelnuts
  • Raisins

For contrast: sesame seeds or buckwheat crunchies


1. Soak the sundried tomatoes in water if they’re exceptionally dry. (This step is optional.)

2. Blend the dressing in a blender or use a food processor if preferred.

3. Tear the leaves off of the kale and parsley stems.

4. Thinly slice and massage the onion in 1 tsp olive oil and 1/4 tsp salt.

5. Massage the kale in the dressing.

6. Combine kale and parsley with the sweet onion.

7. Add the toppings last for prettier presentation.


  • Make sure to massage your kale “deep-tissue” style rather than “Swedish”! (Meaning: Don’t be shy. Really break down those kale fibers.)
  • With the exception of the fresh kale, parsley, onion, and cranberries, everything included is part of my raw pantry on any ole day.
  • When slicing the onion in this way, I find that I prefer to slice the entire onion and set aside the other half to use in other recipes. You may also prefer to double the recipe for a larger family or for guests or additional meals.
  • I always have buckwheat crunchies on hand. I freshly sprout the buckwheat, then dehydrate it for 8 hours or until nice and crispy. They make such a nice addition to just about anything that needs a crunch or a light-colored contrast!
  • The marinara could certainly be used as a traditional marinara would too! In that case, you may like to add the parsley and a few of the raisins into your pasta mix. It’s a nice change from the usual!


Calories: 789
Fat: 57.4 g
Protein: 16.3 g
Carbohydrates: 63.7 g
Calcium: 592.3 mg (59% RDA)
Vitamin A: (405% RDA)

Vitamin C: 501.4 mg (668% RDA)
Vitamin D: –
Vitamin E: 8.8 mg (59% RDA)
Cholesterol: –
Copper: 1.4 mg (153% RDA)
Iron: 11.6 mg (65% RDA)

Magnesium: 190.9 mg (60% RDA)
Niacin: 5.6 mg (188% RDA)
Phosphorus: 326.1 mg (47% RDA)
Potassium: 2574.4 mg (55% RDA)
Sodium: 1641.5 mg (109% RDA)
Zinc: 2.7 mg (33% RDA)


SHARING AND COPYRIGHT NOTE – This recipe and the tips are from Eva Rawposa. You are very welcome to share anywhere you like, but we do ask that you give credit and link back to Uncooking 101 when you do. Thank you for sharing! (And let us know if you write about it. As long as it’s G-rated, we love to link back to our friends’ websites…)


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