A Different Kind of Kale Salad

Updated: Nov 18


Kale Salad Prepared by Jenny Favret

Kale is a trendy vegetable with a reputation for being exceptionally healthy. This frilly green leaf is also quite versatile and best of all it is delicious! A favorite way to enjoy kale is in a salad.


This colorful kale salad gets crunch from the pumpkin seeds and a hint of sweetness from the sliced apples and dried cranberries. It just might become your new favorite way to eat kale!



Kale Salad Medley

Ingredients

  • 4 cups kale, cut into very small strips using kitchen shears (do NOT use the inner stalk)

  • ½ cup shredded carrots or carrot “ribbons”

  • ¼ cup diced red or white onion

  • 2 small apples (gala, honey crisp, red delicious, etc.), finely chopped OR one large apple

  • ½ cup pumpkin seeds (pepitas)

  • ½ cup dried cranberries

  • 1/3 cup mayonnaise

  • 1/3 cup plain Greek yogurt (NOT fat free)

  • ½ tsp. salt

  • ½ tsp. pepper

Instructions

  1. In a large bowl, combine kale, carrots, onion, apples, pumpkin seeds and dried cranberries.

  2. To make the dressing: whisk together mayonnaise, Greek yogurt, salt and pepper.

  3. Add the dressing to the salad and mix well.

  4. Chill until ready to serve.

NOTE: Sunflower seeds or chopped pecans may substitute for the pumpkin seeds. No dried cranberries? Use raisins or another dried fruit. As with many recipes, feel free to tweak this one based on what you have on hand.

Follow Along

Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on Facebook Live!



Written by Jenny Favret, MS, RD, LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program

Check out Jenny's bio here!

Contact Us

Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203

rachel.n.fleming@duke.edu

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