Skip to content

Skip to content

Find A Recipe
- Meal Type
  - Main Dish
  - Side Dish
  - Salads
  - Soups
  - Snacks
  - Breakfast
  - Beverages
  - Desserts
  - Baked Goods
- Cuisine
  - General
  - African
  - Native American
  - Asian Pacific Islander
  - Kid-Friendly
  - Latino
  - Soul Food
  - Asian
  - Middle Eastern
  - Italian
- Cooking Environment
  - Limited Kitchen
  - 20 minutes or less
  - No-cook
- Dietary Info
  - Vegetarian
  - Low Added Sugar
  - Gluten-free
  - Dairy-free
  - Vegan
  - Low Sodium
- Meal Plan
  - Very Quick Meal Plans
  - Low Added Sugar Meal Plans
  - Kid-Friendly Meal Plans
  - Vegetarian Meal Plans
  - Slow Cooker/Crockpot Meal Plans
  - Festive Meal Plans
  - All Meal Plans
- Step-By-Step Recipe
Ask a Dietitian
- General Nutrition
- Picky Eaters
- Weight Management
- Diabetes Prevention
- Heart Disease and Hypertension Prevention
- Other Chronic Disease Prevention
- Cooking
Learn More About Healthy Eating
Get Help Putting Food on the Table
Discover Foods
- Dairy
- Protein
- Fruit
- Vegetable
- Pantry
Cultivate a Healthy Lifestyle
- Shopping and Budgeting
- Breastfeeding
- Physical Activity
- Cooking
- Chronic Disease Prevention
- Feeding Children
- General Nutrition
- Nutrition Assistance
- Stress Management
- Beverages
Find Farmers' Markets
Search

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

Photo of Kale Salad with Nuts and Seasonal Fruits

Photo of Kale Salad with Nuts and Seasonal Fruits

Photo attribution: My Tu Duong

Ready In: 15 minutes

Serves: 4

Dairy-free

Vegan

Vegetarian

Low 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

Step 1 picture

Toss kale with dressing.

2.

Step 2 picture

Step 2 picture

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

3.

Step 3 picture

Step 3 picture

Allow kale to sit for an hour if possible.

4.

Step 4 picture

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 g		24%
	Saturated Fat 2 g	10%
Sodium 35 mg		2%
Total Carbohydrate 17 g		6%
	Dietary Fiber 6 g	21%
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:

Publication: The Tenderloin Cooking School Cookbook

Cooking Environment: Limited Kitchen, 20 minutes or less, No-cook

Source: Leah's Pantry
View other recipes from this source

We need your feedback

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