Recipe: Popped Mustard Seed Salad

This is a super yummy, healthy fat-rich, super salad that kids will love to help make AND eat!


1 bunch of collards or kale, deveined and chopped into bite size pieces

2 cups of grated beets

1 cup grated carrots

1/3 cup of coconut oil (yes in the video we say 1/4 but 1/3 cup will work better)

2 Tbsp mustard seed (preferably black)*

1/2 tsp salt

1/2 tsp fresh ground pepper

2 Tbsp lemon juice (fresh)

Place the greens, beets and carrots in a large mixing bowl. Melt 1/3 cup of coconut oil in a pan on medium to high heat and add the mustard seed. Once the mustard seeds start to pop, cover with a lid. Let them pop for about a minute and then turn off the heat. Let them sit for a minute or two (they will still be popping).

You are going to add the coconut oil and popped black mustard seeds (they will still be sizzling) to the bowl with the greens, beets and carrots. To the bowl add the salt, pepper, and lemon juice. You can use spoons, but it's better to mix the ingredients together with your hands (just be careful as the oil will be warm) so you can massage the oil into the vegetables, especially the greens.

Comment below and tell us if you've made this recipe, if you made any substitutions that worked well and if your kids participated!


*Chef Sarah gets her organic black mustard seeds from a co-op. I wasn't able to find black mustard seeds in any grocery store close to my house but I ordered them from this site:

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