Thursday, May 30, 2024
HomeHealthy EatingKale Salad (with the BEST dressing!)

Kale Salad (with the BEST dressing!)

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If you’re on the fence about kale, let me tell you, it’s easy Kale Salad Recipe will turn things around for you. Even my picky 6-year-old, who refuses most salad greens, cheers up when I tell her we’re going with our Kale Crisp Salad. dinner!Special technology to remove bitterness and sweetness Dried cranberriescrunchy almonds, and the best Maple Kale Salad Dressing makes all the difference.

Why You’ll Love This Kale Salad Recipe

  • Special technology eliminates bitterness from kale
  • various textures
  • Irresistible Sweet Maple Sauce
  • Simple ingredients
  • Only 10 minutes from start to finish
  • Healthy, nutrient-dense, gluten-free, low-carb options
  • 7 flavor variations
  • perfect deed Side dishesbut can easily be turned into a meal
Serve kale salad in a bowl with a spoon.

Ingredients and Substitutions

This section explains how to choose ingredients for the best kale salad recipe, what each ingredient does in the recipe, and substitution options.For measurements see Recipe card below.

Kale Salad:

  • kale – I used curly kale, but you could use dinosaur kale (lacinato kale) or red Russian kale. Chop the kale leaves into bite-sized pieces, or purchase chopped bags. Be sure to discard any thick stems as they are bitter and tough.If you have extra kale to use up, consider using the leftovers to make this Grilled Kale Chips (or crispy Air Fryer Kale Chips If you have an air fryer).
  • Dried cranberries – I do it myself Sugar-free dried cranberries (This is much easier than it sounds!) Kale salad, but the kind from the store will do. Just know that they usually have a lot of added sugar.You can also replace them with crispy ones apple slices instead.
  • Nuts and seeds – I used the following combination hemp heart and slivered almonds for added nutrition and Crunchy, but any nuts or seeds you have on hand will work well. Try pecans, walnuts, sunflower seeds, or pumpkin seeds.If you do buy hemp hearts for this Kale Crisp Salad recipe, you can use those too Hemp milk.

Kale Salad Dressing:

  • olive oil – This is the base of kale salad dressing.I used regular olive oilbut you can also use extra virgin olive oil, avocado oil, or any neutral oil you like.
  • Maple sugar – I like to use natural ones sugar free maple syrup, but routine also works.You can also use honey instead (or sugar free honey).
  • apple cider vinegarThis gives the dressing a rich flavor and also helps it emulsify so it comes together. You use another acidic ingredient here, such as red wine vinegar, white wine vinegar, or lemon juice.
  • Dijon Mustard – This is added primarily for flavoring, but also helps emulsify the dressing. I used a tablespoon, but you can reduce it to a teaspoon for a more neutral flavor. You can omit it if you really want to, just be aware that the dressing will separate more easily without it.
  • sea ​​salt and black pepper
Kale Salad Recipe Ingredients.

How to Make Kale Salad

This section shows you how to make a kale salad recipe, with step-by-step photos and details about the technique to help you visualize it.For full instructions, including quantities and temperatures, see Recipe card below.

  1. Make the dressing. In a small bowl, stir together the maple syrup, vinegar, mustard, salt, and pepper. Pour the olive oil into the bowl in a thin stream and stir constantly until emulsified.
Stir together maple syrup, vinegar, mustard, salt, and pepper.
Pour in the olive oil in a thin stream.

  1. Massage the kale. Place chopped kale in a large bowl. Pour the dressing over the top and massage with your hands until the kale is tender and no longer stiff.
Tip: Massage is the key to avoiding the bitter taste of kale!

Tip: Massage is the key to avoiding the bitter taste of kale!

Raw kale is tough and bitter, but massaging it makes the leaves more tender, easier to chew and less bitter. The only kale that doesn’t need this is baby kale.

  1. Toss the kale salad. Add cranberries, hemp hearts, and almonds. Throw on coat.
Massage the kale leaves into a bowl.
Finish the kale salad recipe in a bowl.

More Kale Salad Recipes

There are so many ways to make this kale salad recipe! While this version with cranberry and maple sauce is by far my favorite, here are some quick and easy variations to try:

  • Lemon Parmesan – This is what most people think of when they think of kale salad recipes.use mine lemon curd (I recommend making it with fresh lemon juice) and massage the kale well, then stir in the pine nuts and parmesan cheese.This change is similar to Arugula Saladunless you massage the kale.
  • caesar – Kale Caesar Salad, combine chopped kale leaves with a simple Caesar Dressinggrated Parmesan cheese, and croutons if you like.
  • fruit – Cut apples or pears into bite-sized pieces (about 1 cup). Combine them with other ingredients to make a kale and apple salad (or pear salad).
  • cheese – Add 1/2 cup crumbled goat cheese, feta or blue cheese.
  • Brussels sprouts – Use a food processor to chop 1-2 cups of Brussels sprouts and add to the dish.Or just let me Kale and Brussels Sprouts Salad instead.
  • fall inspirationroasted pumpkin (Similar to mine Butternut Squash Salad) or your favorite Roasted Root Vegetables The perfect addition to a side dish that captures the essence of fall.
  • chicken – Just add chicken to make raw kale salad a complete meal.try Lemon Garlic Chicken or juicy slices Grilled Chicken Breast. You can add chicken to the original recipe or any of the above variations.

Storage instructions

One of the best things about making kale salad is that, unlike other vegetables, you can make it ahead of time, even with the dressing! (This also applies to the above variations.)

In fact, most kale salad recipes can be stored in an airtight container in the refrigerator for up to 1 week. However, if you make it more than a day ahead, you may want to add the nuts and seeds just before serving so they retain their crunchy texture.

Kale salad in a bowl.

What to Serve with Kale Salad

Need a side salad? Here are some dishes that pair perfectly with kale salad recipes, in a variety of flavors and textures:

raw material

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Click on the time in the instructions below to start the kitchen timer while cooking.

  1. in a small bowlstir together maple syrup, vinegar, mustard, salt, and pepper.

  2. Pour the olive oil into the bowl in a thin stream and stir constantly until emulsified.

  3. Add chopped kale big bowl.Pour the dressing over it and massage with your hands 2-3 minutesuntil the kale is no longer stiff.

  4. Add cranberries, hemp hearts, and almonds. Throw on coat.

The last step: leave a rating!

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Recipe Notes

Serving size: 1 cup

nutrient content

Amount per serving. Serving sizes in recipe instructions above.

Calories 152

fat 13.8 grams

protein 3.7 grams

total carbohydrates 4.6 grams

net carbs 2.5g

fiber 2.1 grams

sugar 1.1g

Nutritional facts are provided as a courtesy. Have questions about calculations or why you’re getting different results?Please check out our nutrition policy.

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