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Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

https://eatfresh.org/eatfreshorg-mini-course

Kale Salad with Nuts and Seasonal Fruits

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Photo of Kale Salad with Nuts and Seasonal Fruits
Photo attribution: My Tu Duong
Ready In: 15 minutes
Serves: 4
Dairy-freeVeganVegetarianLow Sodium
Many people are surprised to learn that they can eat kale without cooking it!

What you'll need

Sharp knife
Bowl
Tongs or 2 large spoons

Ingredients

Serves 4
4 cups Kale raw and thinly shredded
1/3 cup Salad Dressing non-creamy
1/3 cup Nuts chopped
1 1/2 cups Fresh Fruit cubed or sliced
1/3 cup Dried Fruit optional
of Fennel sliced, optional or of Celery sliced, optional

Directions

1.

Step 1 picture
Toss kale with dressing.

2.

Step 2 picture
Massage well with hands for about 2 minutes. It’s ok to squeeze!

3.

Step 3 picture
Allow kale to sit for an hour if possible.

4.

Step 4 picture
Toss other ingredients with kale and serve.

Chef's Tips

  • Cut the thickest part of the stem off each kale leaf before shredding.

Nutrition Facts

Serving Size 1.50 cup

Serving Per Container 4

Amount Per Serving
Calories 247
% Daily Value*
Total Fat 19 g24%
Saturated Fat 2 g10%
Sodium 35 mg2%
Total Carbohydrate 17 g6%
Dietary Fiber 6 g21%
Protein 6 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

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This material was funded by USDA's Supplemental Nutrition AssistanceProgram - SNAP. This institution is an equal opportunity provider. Visit www.CalFreshHealthyLiving.org for healthy tips.

EatFresh.org was created and is maintained by Leah's Pantry through funding by the Califronia Department of Social Servicess (CDSS).

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”