Fresh Fruit And Kale Salad Recipe

Maybe kale isn't quite the trendy vegetable that it was a few years ago - cauliflower rice or kelp may have taken its place - but it's still quite nutritious.

Kale is often served cooked. However, some nutrients in kale are destroyed by heat in the cooking process, like Vitamin C.  

On the other hand, kale wilts and becomes denser when cooked, so it may be easier to eat more kale when cooked. This is another reason why it's important to eat both raw and cooked vegetables.

Raw kale is excellent to add to salads, but sometimes it can be quite tough and fibrous. To make raw kale a bit softer, toss the kale in dressing or a bit of olive oil, and massage the kale with your hands to break down the fibers.

The fresh fruit in this recipe brings color and a sweet taste to this healthy salad. And because this can be enjoyed by non-Paleo eaters, bring this salad along to a potluck for all to enjoy. If you are craving more kale, try making kale chips!

Fresh Fruit And Kale Salad Recipe

Serves: 4 Prep: 15 min

Ingredients

• 4 to 5 cups kale, chopped
• 1 cup strawberries, sliced
• 1 cup blackberries
• 1 pear, diced
• ½ cup raspberries
• ½ cup mango, diced
• ¼ cup almonds
• 3 tbsp. apple cider vinegar
• 2 tbsp. Dijon mustard
• 2 tbsp. raw honey (optional)
• 3 tbsp. extra virgin olive oil
• Sea salt and freshly ground black Pepper

Preparation

1. In a bowl to prepare the dressing, whisk together the apple cider vinegar, Dijon mustard, raw honey, and olive oil, and season to taste.
2. In a large bowl, combine the kale and the dressing, and mix until well coated.
3. Add all the diced fruit, toss in the salad, and top with almonds.

📖 Recipe

Fresh Fruit And Kale Salad Recipe

A nutritious raw kale and fruit salad with a tangy-sweet dressing.

5 from 1 vote

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Salad

Cuisine American

Servings 4 people

Calories 263 kcal

Ingredients

  

1x2x3x

• 4 to 5 cups kale chopped
• 1 cup strawberries sliced
• 1 cup blackberries
• 1 pear diced
• ½ cup raspberries
• ½ cup mango diced
• ¼ cup almonds
• 3 tbsp. apple cider vinegar
• 2 tbsp. Dijon mustard
• 2 tbsp. raw honey optional
• 3 tbsp. extra virgin olive oil
• Sea salt and freshly ground black Pepper

Instructions

 

• In a bowl to prepare the dressing, whisk together the apple cider vinegar, Dijon mustard, raw honey, and olive oil, and season to taste.
  3 tbsp. apple cider vinegar, 2 tbsp. Dijon mustard, 2 tbsp. raw honey, 3 tbsp. extra virgin olive oil, Sea salt and freshly ground black Pepper
• In a large bowl, combine the kale and the dressing, and mix until well coated.
  4 to 5 cups kale, 1 cup strawberries, 1 cup blackberries, 1 pear, ½ cup raspberries, ½ cup mango
• Add all the diced fruit, toss in the salad, and top with almonds.
  ¼ cup almonds

Nutrition

Calories: 263kcalCarbohydrates: 29gProtein: 5gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.003gSodium: 121mgPotassium: 523mgFiber: 9gSugar: 18gVitamin A: 7020IUVitamin C: 105mgCalcium: 218mgIron: 2mg

Keyword fruit, kale, salad

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