Kale and Fruit Salad

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This is a healthy, sweetish and bold salad. The sweetness of the mango and sharp, tangy flavor of the blue cheese makes for a savory and sweet dish. The walnuts adds great texture and crunch. It’s topped off with a sweet and tangy house dressing.

This salad is rich in vitamin C, high in protein amongst other nutrients. It’s vegetarian friendly and can be adapted for vegans (leave out the cheese). It is the top salad in our household. It’s also a favorite of guests. I hope you will try it and enjoy it as much as we do around here. Happy Cooking.

Try these other salads:

Warm Salmon Salad

Ultimate Bean Salad

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Kale and Fruit Salad

A healthy and easy to make salad that is suitable for lunch, appetizer and is vegetarian friendly. It can be adapted for vegans – eliminate the cheese.

Course Appetizer, Dinner, Entree, Lunch, Salad
Cuisine American, Mediterranean
Keyword Avocado Salad, Blue Cheese, Cucumbers, Fruit Salad, Healthy Salad, Homemade Salad Dressing, Kale Salad, Mango Salad, Roasted Tomatoes, Toasted Walnuts
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings 4 People
Calories 615 kcal
Author Yasmin Jackson

Ingredients

FOR THE DRESSING:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice freshly squeezed
  • 1 tablespoon fresh oregano finely chopped
  • 1 clove fresh garlic crushed or finely minced
  • 1 1/2 teaspoons granulated sugar
  • 1 teaspoon grey poupon mustard
  • 1/2 teaspoon freshly ground black pepper (adjust to your likeness/taste)
  • 1/2 teaspoon sea salt (adjust to your diatery requirement)

FOR THE SALAD:

  • 1 teaspoon extra virgin olive oil
  • 1/2 cup walnut halves
  • 5 ounces baby organic kale
  • 1 pint cherry tomatoes cut each in half
  • 1 granny smith apple cored and diced/chopped (squeeze some lemon or lime juice to precent browning).
  • 2 mini cucumbers sliced to your desired thickness or diced
  • 1 champagne mango (Ataulfo) peeled, seed removed and dice/chopped
  • 2 kiwis remove skin, halved and cut each half into quarters
  • 2 haas avocados skin and seeds removed. Cut avocadoes into chunks (squeeze lime/lemon juice to prevent browning)
  • 4 ounces blue cheese chunks
  • 4 tablespoons housemade salad dressing (recipe included)

Instructions

ROAST THE WALNUTS:

  1. In a frying pan over medium heat, add the walnuts and olive oil. Mix to coat the walnuts. Cook, mixing occasionally, until walnuts starts to brown. About 6 to 8 minutes. Turn off stove. Transfer to a small bowl and set aside.

MAKE THE SALAD DRESSING:

  1. Add all of the salad ingredients into a measuring cup or bowl. Use a whisk to mix the ingredients until it becomes emulsified (creamy looking). Set aside.

MAKE THE SALAD:

  1. Add the kale to a large salad bowl.

  2. Add in the tomatoes, cucumbers, apples, mangos, kiwis, avocados and blue cheese. Use two spoons to gently combine.

  3. Add the walnuts and 4 tablespoons of the salad dressing. [or more to your likung]

    Note: I usually serve the walnuts on the side due to nut allergies in my household.

    Note: I also like to serve the dressing on the side for two reasons: 1) salad won’t wilt if there is left over -can keep up to one day; 2) you can better control how much of the dressing you want (manage your calories).

    Left over dressing can be stored up to one week in the refrigerator and can be used to marinate chicken fish or shrimps.

  4. Plate and serve as an appetizer, lunch salad or side dish. Enjoy.

Nutrition Facts
Kale and Fruit Salad
Amount Per Serving (39 g)
Calories 615 Calories from Fat 405
% Daily Value*
Fat 45g69%
Saturated Fat 10g63%
Cholesterol 21mg7%
Sodium 740mg32%
Potassium 1570mg45%
Carbohydrates 49g16%
Fiber 13g54%
Sugar 24g27%
Protein 15g30%
Vitamin A 5285IU106%
Vitamin C 150mg182%
Calcium 310mg31%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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