Kale salads have become a staple for anyone looking to enjoy a healthy and delicious meal. The True Food Kitchen Kale Salad stands out with its vibrant flavors and nutrient-packed ingredients that make it both satisfying and refreshing. We love how this recipe combines crisp kale with a zesty dressing and crunchy toppings to create a perfect balance of textures and tastes.
Inspired by the popular health-conscious restaurant, this kale salad is easy to make at home and perfect for any occasion. Whether you’re looking for a light lunch or a side dish to complement your dinner, this recipe delivers on flavor without compromising nutrition. Let’s dive into making our own version of the True Food Kitchen Kale Salad that’s sure to become a favorite in our recipe collection.
Ingredients
To create the True Food Kitchen Kale Salad with its signature vibrant flavors, we need fresh, wholesome ingredients for both the salad and the dressing. Precision in measurements ensures the perfect balance of taste and texture.
For the Kale Salad
- 1 large bunch of kale (Tuscan or Lacinato kale), washed, stems removed, and torn into bite-sized pieces
- 1/4 cup almonds, sliced or slivered, toasted lightly for crunch
- 1/4 cup shaved Parmesan cheese (preferably Parmigiano-Reggiano)
- 1/2 cup green apples, thinly sliced or julienned for a crisp, tart contrast
- 1/4 cup dried cranberries for a touch of sweetness and chewiness
- Sea salt, a pinch for massaging the kale
For the Dressing
- 1/4 cup extra virgin olive oil for a smooth, rich base
- 3 tablespoons freshly squeezed lemon juice for bright acidity
- 1 tablespoon Dijon mustard to add depth and tang
- 1 tablespoon honey to balance the tartness with subtle sweetness
- 1 clove garlic, minced finely for a punch of flavor
- Salt and freshly ground black pepper, to taste
| Ingredient | Amount | Notes |
|---|---|---|
| Kale | 1 large bunch | Tuscan or Lacinato |
| Almonds | 1/4 cup | Toasted, sliced or slivered |
| Parmesan Cheese | 1/4 cup | Shaved, Parmigiano-Reggiano |
| Green Apple | 1/2 cup | Thinly sliced or julienned |
| Dried Cranberries | 1/4 cup | |
| Sea Salt | Pinch | For massaging kale |
| Extra Virgin Olive Oil | 1/4 cup | |
| Lemon Juice | 3 tablespoons | Freshly squeezed |
| Dijon Mustard | 1 tablespoon | |
| Honey | 1 tablespoon | |
| Garlic | 1 clove | Minced |
| Salt & Black Pepper | To taste |
This careful selection of ingredients highlights the nutritional benefits and enhances the distinctive flavor profile that makes the True Food Kitchen Kale Salad a standout dish.
Tools and Equipment Needed
To prepare the True Food Kitchen Kale Salad perfectly, having the right tools and equipment at hand makes the process smooth and efficient. Here is a detailed list of what we recommend:
- Large Mixing Bowl
Use this for tossing the kale with the dressing and other ingredients to ensure even coating.
- Sharp Chef’s Knife
Essential for finely chopping the kale and thinly slicing green apples to achieve the ideal texture.
- Cutting Board
A stable surface to prep your ingredients safely and efficiently.
- Citrus Juicer or Reamer
For extracting fresh lemon juice, maximizing flavor in the zesty dressing.
- Measuring Spoons and Cups
To measure ingredients like olive oil, honey, Dijon mustard, and garlic precisely for balanced taste.
- Small Whisk or Fork
Important for emulsifying the dressing, blending oil and lemon juice into a smooth consistency.
- Toaster or Skillet
To toast almonds gently, enhancing their crunch and nutty aroma for the salad topping.
- Microplane or Fine Grater
For shaving Parmesan cheese thinly to sprinkle evenly across the salad.
Here is a quick reference table for our recommended tools:
| Tool | Purpose |
|---|---|
| Large Mixing Bowl | Toss and mix all salad ingredients evenly |
| Sharp Chef’s Knife | Chop kale and slice apples precisely |
| Cutting Board | Safe and clean surface for prepping |
| Citrus Juicer/Reamer | Extract fresh lemon juice for dressing |
| Measuring Spoons and Cups | Accurate measuring of liquids and seasonings |
| Small Whisk or Fork | Emulsify the salad dressing smoothly |
| Toaster or Skillet | Toast almonds to enhance flavor and texture |
| Microplane or Fine Grater | Shave Parmesan cheese finely |
Using the above tools helps us replicate the vibrant texture and flavor profile of the True Food Kitchen Kale Salad exactly as intended. Having everything prepared and organized will allow us to create this nutritious salad efficiently without missing any details.
Instructions
Follow these precise steps to craft the vibrant and nutritious True Food Kitchen Kale Salad with perfectly balanced flavors and textures.
Prep the Kale
- Wash the kale thoroughly under cold running water.
- Remove the thick stems by holding the base and stripping the leafy parts off with your fingers.
- Stack the kale leaves, then slice thinly into bite-sized ribbons.
- Place the sliced kale into a large mixing bowl.
- Massage the kale with your hands for about 2-3 minutes until it softens and darkens, which reduces bitterness and improves texture.
Prepare the Dressing
In a small mixing bowl:
| Ingredient | Measurement |
|---|---|
| Extra virgin olive oil | ⅓ cup |
| Fresh lemon juice | 3 tablespoons |
| Dijon mustard | 1 teaspoon |
| Honey | 1 tablespoon |
| Minced garlic | 1 clove |
| Salt and pepper | To taste |
- Whisk these ingredients briskly until well emulsified and creamy.
- Adjust seasoning with salt and pepper to taste.
- Set the dressing aside to allow flavors to meld.
Combine Salad Ingredients
Add to the massaged kale:
- 1 green apple, thinly sliced
- ½ cup of toasted almonds
- ¼ cup dried cranberries
- ¼ cup shaved Parmesan cheese
Ensure all ingredients are fresh and prepped as specified to capture the salad’s distinctive crunch and tang.
Toss and Serve
- Pour the dressing over the salad ingredients in the large bowl.
- Using salad tongs or clean hands, toss thoroughly to coat every leaf and topping evenly.
- Taste and make any final seasoning adjustments.
- Serve immediately for the freshest experience or let it rest for 10 minutes to allow flavors to deepen.
This step-by-step method guarantees our True Food Kitchen Kale Salad bursts with lively textures and balanced flavors in every bite.
Make-Ahead Tips
Preparing the True Food Kitchen Kale Salad ahead of time can save us valuable minutes while ensuring the flavors develop beautifully. Here are key steps to maximize freshness and texture when making this vibrant kale salad in advance:
1. Prep the Kale in Advance
Wash the kale thoroughly and strip the leaves from thick stems. Slice the leaves into thin ribbons and store them in an airtight container or resealable plastic bag. To keep the kale crisp, place a dry paper towel inside the container to absorb excess moisture. Massage the kale with a bit of olive oil or lemon juice right before serving to enhance tenderness and flavor.
2. Prepare the Dressing Separately
Whisk together the olive oil, lemon juice, Dijon mustard, honey, minced garlic, and seasoning as directed. Store the dressing in a sealed jar or container in the refrigerator. Shake or whisk well just before tossing the salad to ensure the dressing is emulsified.
3. Toast Nuts and Chop Fruits Later
Toast the almonds to maintain their crunch but keep them separate in an airtight jar. Slice the green apples and add lemon juice immediately to prevent browning. However, for the freshest flavor and texture, slice apples just before serving and add dried cranberries at the last minute.
4. Assemble at Serving Time
Combine the kale, dressing, nuts, fruits, and parmesan just before serving. Toss gently to coat evenly and preserve textures. This approach prevents sogginess and keeps the salad’s vibrant elements distinct.
| Make-Ahead Component | Storage Method | Timeframe |
|---|---|---|
| Kale (prepped) | Airtight container with paper towel | Up to 2 days refrigerated |
| Dressing | Sealed jar in refrigerator | Up to 3 days |
| Toasted Almonds | Airtight container in a cool dry place | Up to 1 week |
| Green Apples (sliced) | Tossed in lemon juice, refrigerated (best fresh) | Up to 6 hours |
| Dried Cranberries | Airtight container, cool dry place | Several weeks |
Nutrition Information
The True Food Kitchen Kale Salad offers a nutrient-dense profile that supports our health goals while delighting our taste buds. This salad combines kale’s powerful vitamins and antioxidants with wholesome toppings and a heart-healthy dressing, making it an excellent choice for a balanced meal or side dish.
Here is the detailed nutritional breakdown per serving, based on typical ingredient quantities in our recipe:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 320 kcal | 16% |
| Total Fat | 22 g | 34% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 10 mg | 3% |
| Sodium | 220 mg | 9% |
| Total Carbohydrates | 18 g | 6% |
| Dietary Fiber | 5 g | 20% |
| Sugars | 9 g | – |
| Protein | 7 g | 14% |
| Vitamin A | 150% DV | – |
| Vitamin C | 90% DV | – |
| Calcium | 15% DV | – |
| Iron | 12% DV | – |
*Percent Daily Values are based on a 2,000 calorie diet.
Key Nutrition Highlights
- Kale provides a rich source of vitamins A, C, and K, along with important antioxidants that help reduce inflammation and boost immune health.
- Toasted almonds contribute healthy monounsaturated fats, protein, and fiber, supporting heart health and satiety.
- Shaved Parmesan cheese adds calcium and a modest amount of quality protein to the salad.
- The dressing, featuring extra virgin olive oil, lemon juice, and Dijon mustard, offers anti-inflammatory healthy fats which improve nutrient absorption.
- Green apples and dried cranberries supply natural sweetness alongside fiber and additional antioxidants.
Why This Salad Packs Nutritional Value
By combining nutrient-rich kale with balanced fats, proteins, and natural sweeteners, the True Food Kitchen Kale Salad strikes the perfect harmony between flavor and wellness. The high fiber content supports digestion while the ample vitamins and minerals promote overall vitality.
This salad is a smart choice for anyone seeking a refreshing yet nourishing meal option without sacrificing taste or satisfaction.
Conclusion
We’ve seen how the True Food Kitchen Kale Salad brings together fresh ingredients and bold flavors for a truly satisfying dish. Its balance of textures and nutrients makes it a versatile option for any meal. By preparing it at home, we can enjoy a restaurant-quality salad that’s both wholesome and delicious.
With simple steps and thoughtful prep, this recipe fits seamlessly into our busy lives without sacrificing taste or nutrition. It’s a great way to add more greens and vibrant flavors to our diet while keeping things exciting in the kitchen.
Frequently Asked Questions
What makes the True Food Kitchen Kale Salad popular?
The salad’s popularity comes from its vibrant flavors, nutritious ingredients, and satisfying texture. The combination of crisp kale, zesty dressing, crunchy almonds, sweet dried cranberries, and tangy Parmesan provides a balanced, refreshing meal option that is easy to prepare.
What are the key ingredients in the True Food Kitchen Kale Salad?
Key ingredients include fresh kale, toasted almonds, shaved Parmesan cheese, green apples, dried cranberries, extra virgin olive oil, lemon juice, Dijon mustard, honey, and minced garlic. These create the salad’s distinctive taste and nutritional value.
What tools do I need to prepare this kale salad?
Essential tools include a large mixing bowl, sharp chef’s knife, cutting board, citrus juicer, measuring spoons and cups, small whisk or fork, toaster or skillet for nuts, and a microplane for grating Parmesan.
How do I prepare the kale for this salad?
Wash the kale thoroughly, remove thick stems, slice into thin ribbons, then massage the leaves to soften and reduce bitterness. This prepares the kale for better texture and flavor absorption.
How is the dressing for the salad made?
Whisk together extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard, honey, minced garlic, and a pinch of salt and pepper. This mix creates a zesty, balanced dressing that complements the salad.
Can I prepare this salad in advance?
Yes, you can prep the kale in advance (store with a paper towel), make the dressing separately in a sealed jar, toast nuts ahead and keep airtight, but slice apples and add dried cranberries just before serving for freshness.
What are the nutritional benefits of this kale salad?
This salad is nutrient-dense, providing vitamins, minerals, healthy fats, protein, and fiber. Ingredients like kale and toasted almonds support digestion, heart health, and overall vitality while offering a delicious meal option.
How should I store leftovers of this salad?
Store leftover salad components separately for best freshness: kale wrapped with paper towels in the fridge, dressing in a sealed jar, nuts in an airtight container, and apples cut fresh before serving to prevent sogginess.