toasted kale salad for plant based diet
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Fall Kale Salad Recipe

When you hear salad, you automatically think of summer meals but there are great ways to incorporate fall and winter vegetables into salads and make them a part of your meals all year long. This Fall kale salad recipe is a great side for any time of the year.

toasted kale salad recipie

What kale is best for a kale salad recipe?

Quite honestly, I feel you could add ANY kale to a salad but I do prefer baby kale and red kale over most. The biggest trick is removing the bitterness.

How can you make kale not bitter?

Ohhh, there are really many ways to beat the bitterness of kale, I mean, even I need to make it more palatable.  After removing the stems from each leaf, simply massage it with your hands for about 5 minutes, in order to release the bitter compounds. Now, you are ready to use the kale in a smoothie or in the kale recipe below.

How long can you keep a kale salad in the refrigerator?

Personally, my kale salad recipes are only made for one since I am still working on the kids and hubby to try them. If I do have leftovers, it keeps well for a few days. That is surely one benefit when you use a tough green like kale for your salads.

How can I get my kids to eat kale?

Oh yea, that’s a tough one when it comes to raw kale…in a salad anyways. I love using baby kale in smoothies because it is much more tender and mild than regular kale. The other trick is to be sure you are cutting the big stems out of the middle of each leaf. You can either toss it, or freeze it for YOUR smoothies (just remember it will bring a bitterness back into the flavor).

Kale salad recipe to try:

This salad includes a variety of nutritious and delicious ingredients. Baby kale is a great source of vitamin K, A and C. Kale is also a source of the phytochemicals lutein and zeaxanthin which have been shown to promote eye health.

Squash and sweet potatoes are full of beta carotene, an antioxidant that helps to fight against chronic diseases. The beets give this salad an earthy flavor as well as more antioxidant power due to their anthocyanins which produce their bright red color. Beets are also excellent sources of fiber, potassium and folate.

Pepitas are tossed on top of this salad and are a great source of healthy fats and iron while adding a great crunch. This salad is a delicious way to get a variety of nutrients and enjoy vegetables all year long

Fall Kale Salad

  • 4 cups kale (baby or regular)
  • 1 cup buttenut squash (cubed)
  • 1 medium sweet potato (peeled and cubed)
  • 1 medium beet (peeled and cubed)
  • 1 tablespoon olive oil
  • 1/4 cup walnuts (chopped)
  • 1/2 cup feta cheese (crumbles)

Dressing

  • 1/2 cup olive oil
  • 1 tablespoon Dijon mustard
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons maple syrup
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

  1. Preheat oven to 400 degrees F.

  2. Add squash, sweet potato and beets to a parchment lined baking sheet. Drizzle with olive oil and toss to coat evenly and roast for 30-40 minutes, until veggies are softened.

  3. Remove from oven and allow vegetables to cool.

  4. Make dressing by adding ingredients to a bowl and whisk together until completely combined.

  5. Add kale to a large mixing bowl with roasted and cooled veggies. Drizzle with dressing, sprinkle with chopped walnuts and feta cheese.

Melinda Lamarche MScCH, RD

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