Healthy Kale Salad Recipes

Considered to be one of the most nutrient dense foods in the world, kale has a low calorie contents but is brimming with vitamins, minerals and other essential nutrients. It is an excellent source of Vitamins A, B6, C, K and minerals such as calcium, copper, magnesium, manganese and potassium. It is also an excellent source of antioxidants, beta-carotene and protein. Oh kale yeah!

Cranberry Kale Fusion

What you need:

Salad:

  • 1 bunch kale, stems removed and torn into bite-size pieces
  • 1 clove garlic, minced
  • 1/2 cup water
  • 1 teaspoon olive oil

Dressing:

  • 1/2 cup fresh orange juice
  • 1/2 cup red wine vinegar
  • 1/2 cup olive oil
  • 1/3 cup dried cranberries
  • 1/4 cup slivered almonds
  • 1/4 cup pumpkin seeds
  • 2 tablespoons soy sauce
  • 1 teaspoon dried minced onion
  • 1 teaspoon ground ginger
  • Salt and ground black pepper to taste

Heat 1 teaspoon olive oil in a skillet then cook kale and garlic over medium-high heat for 2-3 minutes. Add water to the skillet and cook for 5 minutes more or until kale wilts. Remove from heat, drain and set aside. To make the dressing, mix together orange juice, red wine vinegar, 1/2 cup olive oil, soy sauce, onion, ginger, salt and black pepper in a salad bowl. Add cooked kale to the bowl and toss to coat. Top with cranberries, almonds and pumpkin seeds. Cover and refrigerate for at least 1 hour.

Kale de la Creme

What you need:

  • 4 cups chopped kale
  • 1 lemon, zested and juiced
  • 1/2 cup Greek-style plain yogurt
  • 1/4 cup mayonnaise
  • 1/4 cup chopped red onion
  • 3 tablespoons sunflower seeds
  • 3 tablespoons raisins
  • 2 teaspoons sugar

In a large bowl, combine kale, onion and raisins.In a separate bowl, whisk together lemon zest, lemon juice, yogurt, mayonnaise and sugar. Pour dressing into the bowl of kale and toss to coat. Refrigerate for 2 hours. When ready, sprinkle with sunflower seeds, toss and serve.

Upskale Salad

What you need:

  • 2 bunches kale, stems removed and torn into bite-size pieces
  • 1 red bell pepper, chopped
  • 3 cups cooked corn kernels
  • 1/4 cup pineapple juice
  • 1/4 cup olive oil
  • 2 tablespoons salsa
  • 2 teaspoons Cajun seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt

Cook kale with 1 teaspoon salt in a large pot of boiling water until bright green, about 5 minutes. Remove from heat, drain and allow to cool for a few minutes. Place corn kernels in a large salad bowl then add cooked kale to the bowl. Add bell pepper, pineapple juice, olive oil, salsa, Cajun seasoning, garlic powder and onion powder to the bowl. Season with salt. Toss to coat before serving.