Skip to main content

Kale Salad

A simple sweet and savory salad that is a great make-ahead meal.
Wooden bowl holding a large Kale Salad.
Prep time: 15 minutes
Chill time: 1 hour
Makes: 10 cups
Nutrition Facts: View label

Ingredients

8 cups chopped kale (about 1 large bunch)
1 can (15 ounces) fruit in 100% juice, drained and juice reserved (any type)
½ cup 100% fruit juice, reserved from canned fruit
1 Tablespoon vegetable oil
¼ teaspoon each salt and pepper
¼ cup unsalted sunflower seed kernels (optional)

Directions

  1. Wash hands with soap and water.
  2. Place kale in a large bowl. Chop fruit if pieces are large and add to the kale.
  3. In a small bowl, combine fruit juice, oil, salt, pepper and sunflower seed kernels, if desired. Mix well.
  4. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
  5. Refrigerate leftovers within 2 hours.

Notes

  • To soften the kale and improve the flavor, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad a day ahead and refrigerate.

Comments

Great way to use kale fresh from the garden and love the note about softening it!  Today I was able to taste this salad along with tons of elementary students at a school lunch tasting table.  Yummy and it looked great too!

The mandarin oranges I had in my pantry were packed in light syrup. I drained the oranges and discarded the syrup. To make the dressing, I used 100% OJ from concentrate instead.  The grocery store where I usually shop does not carry a full line of canned fruit in 100% juice, so using the breakfast juice is a good option.  I also felt the dressing needed a little tartness, so I added a teaspoon of apple cider vinegar.

I love making kale salads. This is a great base recipe. I would also suggest a variety of vegetables that go great with this salad like roasted butternut squash, or sweet potatoes, avocado, dried fruit, and other types of seeds and nuts. The honey mustard dressing is great on kale salad too. The sweetness of the honey helps "mask" the bitterness of the kale leaves. I also love this recipe because you can make ahead and serve all week for dinner or lunches. The leaves don't get wilted even when you add the dressing. 

You might also like...

Recipes A to Z (without photos)

Squash Blossom Quesadilla
Plate of corn tortillas folded over cheese and squash blossom filling with salsa.

Squash Blossom Quesadilla

Tortillas filled with tender sauteed squash blossoms and creamy cheese. Customize by adding salsa, peppers, cilantro, or epazote.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
6 quesadillas
No-Yeast Pizza Crust
Recipe Image

No-Yeast Pizza Crust

A quick and easy way to make homemade pizza without yeast. Great idea for your next family dinner!
Prepare:
15 minutes
Cook:
20 minutes
Makes:
1 12-inch crust
Sweet Potato and Orange Muffins
Pulled-apart fluffy and moist sweet potato muffins.

Sweet Potato and Orange Muffins

A warm and comforting combination of whole wheat, sweet potatoes, warm spices, and tangy orange make these muffins perfect for breakfast or a snack.
Prepare:
10 minutes
Cook:
20 minutes
Makes:
12 muffins
Green and Orange Chicken Salad
Large bowl of mandarin orange and chicken salad.

Green and Orange Chicken Salad

A bright and flavorful salad with a toasty soy dressing.
Prepare:
20 minutes
Makes:
12 cups
Skillet Granola
Bowl of rolled oats and raisins served with milk and strawberries.

Skillet Granola

This simple granola recipe combines whole grain oats, sweet raisins, crunchy seeds, and a touch of sweet honey.
Prepare:
10 minutes
Cook:
10 minutes
Makes:
5 cups
Stovetop Tuna Casserole
Bowl of egg noodles with peas and tuna mixed in.

Stovetop Tuna Casserole

Tender egg noodles with a creamy sauce, bright peas, and tasty tuna.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
7 Cups