Kale Salad with Fresh Strawberries and Toasted Almonds

Kale Salad with Fresh Strawberries and Toasted Almonds

Kale is a leafy green vegetable that can deliver quite a health boost. Kale is an excellent source of antioxidants, calcium, vitamins A, C and K, and fiber. When buying kale, choose bunches that are firm with deeply colored, small leaves and moist hardy stems.

There are many delicious ways to prepare kale, but the easiest cooking method is massaging the fibrous leaves for a delicious salad. With massaging, kale will soften, deepen in color and become more fragrant. Making a massaged kale salad can be a fun cooking activity for children, too. Try the recipe below to experience the greatness of kale.


  • 9 cups bite-size pieces kale leaves with ribs and stems discarded
  • Juice of 1 medium orange, divided
  • ¼ cup plus 1 tablespoon extra-virgin olive oil
  • Pinch of salt
  • 1 tablespoon orange zest
  • 2 teaspoons honey
  • Freshly ground black pepper
  • 1 cup sliced strawberries (or blueberries, blackberries or raspberries)
  • ¼ cup dried currants or raisins
  • ¼ cup slivered almonds or pine nuts, toasted
  • ¼ cup crumbled feta cheese, if desired


  1. Combine kale, half of the orange juice, 1 tablespoon olive oil and salt in a large bowl.
  2. Massage kale by scrunching small amounts with your hands, then releasing and repeating.
  3. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl.
  4. Gradually whisk remaining olive oil into the juice mixture and combine well.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds.
  6. Toss gently. Let salad ingredients marinate for 15 to 20 minutes before serving.
  7. If desired, top with goat cheese.

Nutrition Information: Calories: 220; Calories from fat: 130; Total fat: 15g; Saturated fat: 2g; Trans fat: 0g; Cholesterol: 0mg; Sodium 120mg; Total carbohydrate: 21g; Dietary fiber: 4g; Sugars: 12g; Protein 5g

Source: www.eatright.org

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