Kale salads have become a staple for anyone looking to eat healthy without sacrificing flavor. The True Foods Kale Salad stands out as a vibrant dish that combines fresh ingredients with a tangy dressing, making it both nutritious and delicious. It’s a perfect way to enjoy kale’s hearty texture while adding a burst of complementary flavors.
We love how this salad balances crisp kale with crunchy toppings and a zesty dressing that brings everything together. Whether you’re looking for a light lunch or a side dish to impress at your next gathering, this recipe delivers on taste and health benefits. Let’s dive into making a kale salad that’s as satisfying as it is good for you.
Ingredients
To create the True Foods Kale Salad bursting with vibrant flavors and textures, we start with the freshest ingredients. Each component plays a vital role in delivering a perfect balance of health and taste.
For the Kale Salad
- 1 large bunch of curly kale (washed, stems removed, and finely chopped)
- 1/2 medium-sized red onion (thinly sliced)
- 1 cup cherry tomatoes (halved)
- 1/2 cup shredded carrots
- 1/3 cup toasted sliced almonds
- 1/4 cup crumbled feta cheese (optional but recommended for creaminess)
- 1/4 teaspoon sea salt
For the Dressing
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or agave syrup
- 1 garlic clove, minced
- Salt and freshly ground black pepper (to taste)
Optional Toppings
We recommend adding these optional toppings to elevate the texture and flavor of our True Foods Kale Salad:
| Toppings | Description | Amount |
|---|---|---|
| Avocado slices | Creamy and rich contrast | 1/2 sliced |
| Dried cranberries | Sweet and tart bite | 2 tablespoons |
| Pumpkin seeds | Crunchy nutty addition | 2 tablespoons |
| Grilled chicken strips | Protein boost for a hearty meal | 4 ounces |
Equipment Needed
To prepare the True Foods Kale Salad Recipe perfectly, we need a set of essential kitchen tools that ensure efficiency and precision. Here is a detailed list of the equipment required along with their purposes:
| Equipment | Purpose |
|---|---|
| Large Mixing Bowl | For tossing kale and other salad ingredients evenly |
| Sharp Chef’s Knife | To finely chop kale, slice onions, and cut tomatoes |
| Cutting Board | Provides a safe surface for chopping vegetables |
| Vegetable Peeler | To shred carrots evenly |
| Measuring Spoons | For accurate measurement of dressing ingredients |
| Measuring Cups | To measure olive oil, lemon juice, and vinegar |
| Whisk | To emulsify the dressing ingredients smoothly |
| Small Mixing Bowl or Jar | For combining and mixing the dressing |
| Toaster or Skillet | To toast almonds gently to enhance flavor |
| Salad Tongs or Large Spoon | For tossing the salad without bruising the kale |
Why These Tools Are Important
- We use the large mixing bowl to ensure the kale and toppings combine well without spilling.
- A sharp chef’s knife is crucial to achieve uniform cuts, which impacts the texture and bite of the salad.
- Measuring tools help us maintain the perfect balance of dressing flavors — no guesswork required.
- Toasting almonds on a skillet or toaster brings out their nuttiness, enhancing the salad’s taste profile.
- The whisk or jar method guarantees a well-blended dressing that coats the kale evenly.
“Using the right equipment simplifies each step and elevates the final presentation and flavor of our True Foods Kale Salad.”
By having these tools ready, we streamline the preparation process and ensure the kale salad remains crisp, vibrant, and full of flavor.
Prep Work
To achieve the perfect True Foods Kale Salad, our prep work focuses on maximizing the kale’s texture and flavor while efficiently preparing the accompanying ingredients. Proper washing, drying, and cutting ensure freshness and balance in every bite.
Washing and Drying the Kale
First, we start by thoroughly washing the curly kale to remove any grit or dirt trapped within its curly leaves. Place the kale leaves in a large bowl or sink filled with cold water. Gently swish the leaves around, then let them sit briefly to allow dirt to settle at the bottom. Remove the kale and rinse again under running water.
Next, drying the kale is crucial to avoid soggy salad. Use a salad spinner to spin the kale leaves until completely dry. If a spinner isn’t available, pat the leaves dry with clean kitchen towels or paper towels. Dry kale helps the dressing adhere better and maintains the Signature crispness of this salad.
Key Tips for Kale Prep:
| Step | Purpose | Notes |
|---|---|---|
| Wash kale in cold water | Remove dirt and impurities | Use large bowl for thorough cleaning |
| Spin or pat dry | Prevent sogginess after dressing | Dry thoroughly for better dressing cling |
| Strip stems if desired | Remove tough texture | Use a knife or your hands to de-stem |
Preparing Other Vegetables and Ingredients
While the kale dries, we prepare the remaining fresh ingredients with care to preserve their crunch, flavor, and vibrant color:
- Red Onion: Slice thinly to add sharpness without overpowering the salad.
- Cherry Tomatoes: Halve to release juiciness and balance kale’s earthiness.
- Shredded Carrots: Use a vegetable peeler or grater for fine shreds, adding sweetness and color.
- Toasted Almonds: Toast almonds lightly in a dry skillet for 3–5 minutes until fragrant and golden to enhance nuttiness and crunch.
- Optional Feta Cheese: Crumble just before tossing to add creamy, salty notes.
We gather all ingredients into a large mixing bowl, ready for the dressing and final toss. This organized prep allows us to build layers of flavor smoothly and efficiently.
Our attentive preparation guarantees the True Foods Kale Salad delivers crisp, tangy, and well-balanced freshness in every serving.
Instructions
Follow these steps closely to craft the perfect True Foods Kale Salad with a harmonious balance of flavors and textures.
Making the Dressing
- In a small mixing bowl or jar, combine:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or agave syrup
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
- Whisk vigorously or shake the jar until the dressing emulsifies into a smooth, slightly thickened liquid.
- Set aside to allow flavors to meld while preparing the salad.
Preparing the Kale
- Thoroughly wash 8 cups of curly kale using cold water.
- Dry the kale completely using a salad spinner or clean kitchen towels to avoid sogginess.
- Remove the tough stems and ribs by holding the base of each kale leaf and stripping the leafy part with your hand.
- Chop the leaves into bite-sized pieces, about 1 to 1.5 inches wide.
- Place the chopped kale into a large mixing bowl.
Combining the Salad Ingredients
Add the following ingredients to the bowl with the kale:
| Ingredient | Quantity | Prep |
|---|---|---|
| Red onion | 1/4 cup | Thinly sliced |
| Cherry tomatoes | 1 cup | Halved |
| Shredded carrots | 1/2 cup | Freshly shredded |
| Toasted almonds | 1/4 cup | Lightly toasted |
| Feta cheese (optional) | 1/4 cup | Crumbled |
Optional toppings: sliced avocado, dried cranberries, pumpkin seeds, or grilled chicken strips can be added here to enhance texture and flavor.
Tossing the Salad
- Pour the prepared dressing over the kale and vegetables.
- Using salad tongs or two large spoons, toss the salad vigorously for 2 to 3 minutes. This action massages the kale, softening the leaves and allowing the dressing to fully coat every piece.
- Taste and adjust seasoning with extra salt or pepper if needed.
- Serve immediately or refrigerate for up to 1 hour to deepen the flavors.
Serving Suggestions
To truly elevate our True Foods Kale Salad experience, we can pair it with complementary dishes or customize it to suit various occasions. Here are our top serving suggestions to enhance this vibrant, nutrient-packed salad:
- Pair with Grilled Proteins: Add a satisfying protein component by serving the salad alongside grilled chicken breast, salmon fillets, or shrimp. The smoky char enhances the salad’s fresh flavors and provides a balanced meal.
- Make it a Main Course: Incorporate sliced avocado, toasted pumpkin seeds, and grilled chicken strips directly into the salad. These elements boost the texture and heartiness, turning our kale salad into a nutrient-dense main dish perfect for lunch or light dinner.
- Complement with Whole Grains: Serve the salad beside quinoa, brown rice, or farro. These grains add a nutty depth and make the meal more filling while keeping it wholesome.
- Add Sweetness with Dried Fruits: Sprinkle dried cranberries or pomegranate seeds over the salad for bursts of sweetness and a pop of color. These ingredients complement the tangy dressing and crunchy kale beautifully.
- Feature as a Side Salad: Present the kale salad as a refreshing side to richer main courses like roast beef, pork loin, or pasta dishes. Its bright acidity and crunch balance heavier plates perfectly.
- Serve Chilled or Room Temperature: Our salad can be enjoyed straight from the fridge for a crisp bite or at room temperature to enhance the flavors melded by the dressing. If refrigerated, allow it to sit for 15 minutes before serving.
| Serving Style | Suggested Additions | Ideal Occasion |
|---|---|---|
| Main Course | Grilled chicken, avocado, pumpkin seeds | Lunch, Light dinner |
| Side Dish | None or light additions like sliced almonds | Dinner with hearty mains |
| With Whole Grains | Quinoa, brown rice, farro | Balanced meal |
| Sweet Accents | Dried cranberries, pomegranate seeds | Casual or festive meals |
| Protein Pairing | Grilled salmon, shrimp, roasted beef | Dinner parties, BBQs |
We can also customize portion sizes to fit our meal plans—serve smaller portions as an appetizer or indulge in a generous bowl for a satisfying solo meal. Remember to toss the salad gently right before serving to maintain the kale’s crispness and evenly distribute the flavorful dressing.
Make-Ahead Tips
To enjoy our True Foods Kale Salad with maximum convenience and flavor, follow these practical Make-Ahead Tips designed to keep the salad fresh and vibrant.
1. Prepare the Kale in Advance
Wash the curly kale thoroughly, remove tough stems, and chop the leaves into bite-sized pieces. Use a salad spinner or kitchen towels to dry the kale completely to prevent sogginess.
Store the kale in an airtight container lined with paper towels to absorb excess moisture. This method keeps the kale crisp for up to 3 days in the refrigerator.
2. Toast Nuts and Prep Vegetables Early
Toast the almonds until golden and allow them to cool before storing in an airtight container. Slice the red onion, halve the cherry tomatoes, and shred the carrots.
Keep these components separately refrigerated in clear containers to maintain their texture and color. Prepping these ingredients up to 2 days ahead saves significant time when assembling the salad.
3. Make the Dressing Ahead
Whisk the dressing ingredients—extra-virgin olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey or agave syrup, minced garlic, salt, and pepper.
Store the dressing in a sealed jar or bottle and refrigerate for up to 5 days. Shake well before use, as ingredients may separate over time.
4. Combine Just Before Serving
For the freshest taste and best texture, toss the kale with dressing and other salad ingredients just before serving. This preserves the kale’s crispness and prevents the salad from becoming soggy.
If you want to serve the salad chilled, toss ingredients and refrigerate for up to 1 hour, then gently toss once more before plating.
| Make-Ahead Component | Storage Method | Maximum Storage Time | Notes |
|---|---|---|---|
| Chopped Kale | Airtight container + paper towels | 3 days | Keeps kale crisp and fresh |
| Toasted Almonds | Airtight container | 1 week | Store separately for crunch |
| Chopped Vegetables | Airtight containers | 2 days | Maintain vibrant color & texture |
| Dressing | Sealed jar or bottle | 5 days | Shake before use |
| Assembled Salad | Refrigerate (tossed with dressing) | 1 hour | Toss again before serving |
Quick Quote
“The secret to a perfectly textured True Foods Kale Salad even when made ahead is layering freshness by prepping in stages and combining ingredients just before eating.”
By following these make-ahead strategies we ensure every bite of our kale salad bursts with crispness and the perfect balance of flavors.
Nutritional Information
The True Foods Kale Salad offers a powerhouse of nutrients while maintaining a light and fresh profile. This salad delivers a balanced combination of vitamins, minerals, and healthy fats that support overall wellness. Below we highlight the key nutritional benefits and provide a detailed nutrient breakdown per serving.
Key Nutritional Benefits
- Kale is rich in vitamins A, C, and K, promoting immune health, glowing skin, and bone strength.
- The toasted almonds add a satisfying crunch along with heart-healthy fats and plant-based protein.
- The extra-virgin olive oil in the dressing contributes monounsaturated fats known for their anti-inflammatory properties.
- Fresh lemon juice provides a boost of antioxidants and aids digestion.
- The mix of vegetables offers dietary fiber, enhancing satiety and supporting gut health.
- Optional feta cheese adds calcium and a touch of protein while enriching flavor.
- Using natural sweeteners like honey or agave syrup keeps added sugars low.
Nutrient Breakdown Per Serving
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 280 kcal | 14% |
| Total Fat | 20 g | 31% |
| Saturated Fat | 2 g | 10% |
| Cholesterol | 5 mg | 2% |
| Sodium | 150 mg | 6% |
| Total Carbohydrates | 15 g | 5% |
| Dietary Fiber | 5 g | 20% |
| Sugars | 5 g | — |
| Protein | 6 g | 12% |
| Vitamin A | 9500 IU | 190% |
| Vitamin C | 45 mg | 75% |
| Calcium | 120 mg | 12% |
| Iron | 2 mg | 11% |
*Percent Daily Values are based on a 2,000 calorie diet.
Why Nutritional Balance Matters
As we aim to enjoy this nutrient-dense kale salad regularly, understanding its macro- and micronutrient profile helps us appreciate its role in a healthy diet. The combination of fiber-rich greens, healthy fats, lean protein potential, and antioxidants makes this salad a smart choice to energize our day with sustainable nutrition.
“Eating a kale salad like this offers a harmonious blend of health benefits and vibrant flavors — a perfect example of how nutritious can be delicious.“
We encourage customizing with add-ons like grilled chicken or avocado to further enhance protein or healthy fat content depending on your dietary goals. This adjustment keeps the salad versatile while maintaining its wholesome core ingredients.
This thorough nutritional profile confirms why the True Foods Kale Salad remains a top pick for those seeking flavor and wellness in one crisp bowl.
Conclusion
The True Foods Kale Salad offers a delicious way to enjoy nutrient-packed greens without sacrificing flavor. Its versatile ingredients and tangy dressing make it easy to customize and perfect for any meal.
With simple prep and thoughtful serving ideas, this salad fits seamlessly into our busy lives while supporting our health goals. Whether as a light lunch or a vibrant side, it’s a recipe we’ll return to again and again.
Frequently Asked Questions
What makes the True Foods Kale Salad a healthy choice?
The True Foods Kale Salad is packed with nutrient-rich ingredients like kale, almonds, and fresh vegetables. It provides vitamins A, C, and K, healthy fats, and antioxidants, making it a well-balanced, wholesome option.
What are the key ingredients in the salad?
The main ingredients include curly kale, red onion, cherry tomatoes, shredded carrots, toasted almonds, and optional feta cheese. The dressing features olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey or agave, garlic, salt, and pepper.
How do I prepare the kale for the salad?
Wash and dry the kale thoroughly to avoid sogginess, remove tough stems, then chop the leaves into bite-sized pieces. Massaging the kale lightly can help soften its texture.
Can I make the dressing ahead of time?
Yes, the dressing can be prepared and stored in a sealed jar for up to five days, allowing flavors to meld and making salad assembly quick and easy.
Are there suggested toppings to enhance the salad?
Yes, optional toppings include avocado slices, dried cranberries, pumpkin seeds, and grilled chicken strips to add flavor, texture, and protein.
What kitchen tools do I need to make the salad?
Essential tools include a large mixing bowl, chef’s knife, cutting board, vegetable peeler, measuring spoons/cups, whisk, salad spinner or towels, toaster or skillet (for toasting almonds), and salad tongs or a large spoon.
How should I serve the True Foods Kale Salad?
Serve it as a light lunch, side dish, or main course paired with grilled proteins or whole grains. It can be enjoyed chilled or at room temperature and tossed gently before serving.
How can I keep the salad fresh if preparing in advance?
Store kale, toasted nuts, and chopped vegetables separately. Combine with dressing just before serving to keep the salad crisp and vibrant.
Can the salad be customized for added nutrition?
Absolutely! Adding grilled chicken, avocado, or other protein and healthy fat sources can boost its nutritional value without compromising taste.