Eating leafy green vegetables on a daily basis is one of the easiest ways to fill your body with healing nutrients for vibrant health. This kale salad recipe features one of my favorite leafy greens.
Kale is torn into small pieces and mixed with juicy sweet pineapple, crisp apples, pineapple hemp dressing, and crunchy hemp seeds to create a delectable salad which will have you going back for seconds!
When my brother and I were kids my mom use to buy bunches of kale regularly and she always found creative ways to get us to eat it. Mom put kale in soups, added it to salads, mixed it with other greens, and put it in stews. Over the years I developed a great fondness for my leafy green friend.
Kale is an incredible nutrient-dense leafy green that is a member of the cruciferous family of vegetables. It contains a high amount of phytochemicals, vitamins, minerals, amino acids, chlorophyll, antioxidants, and fiber. To find out more about all of kale’s amazing health benefits check out my post on why kale is a superstar leafy green vegetable.
Kale does contain goitrogenic compounds. If you have a history of thyroid disease eating raw kale in large amounts may affect thyroid function. Cooking kale will inactivate these goitrogenic compounds. Feel free to lightly steam the kale for 4 to 5 minutes before tossing with dressing and fruits if you have thyroid disease.
Kale also contains oxalates so if you have a history of kidney or gallbladder issues you may want to check with your healthcare provider before eating kale.
If you like this recipe and would like to contribute to the conversation, please take a moment to leave a comment.
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Kale Apple Salad with Pineapple Hemp Dressing
Raw Vegan, Paleo, Dairy-Free, Gluten-Free, Nut-Free
Pineapple Hemp Dressing
Makes around 1¼ cups
⅔ cup pineapple cubes
3 tablespoons purified or spring water
1 small avocado—peeled and seed removed
⅛ teaspoon fresh ground black pepper
¼ teaspoon Himalayan sea salt
2 tablespoons organic hemp protein powder
1 tablespoon organic lucuma powder
1. Place pineapple,water, avocado, black pepper, sea salt, hemp protein powder, and lucuma powder in a blender and blend until smooth.
2. Set aside ¼ cup to use in the kale apple salad. Place leftover dressing in a container with lid and store in the refrigerator for up to 4 days. This dressing is good with sliced raw vegetables, shredded raw cabbage, and green salads.
Kale Apple Salad
1 large bunch of organic curly kale—around 4 to 5 cups
½ teaspoon Himalayan sea salt
1 large organic apple—core and cut into cubes
⅛ cup pineapple cubes
⅛ cup hemp seeds
1. Remove large ribs from kale leaves, tear leaves into small pieces, and clean thoroughly with water to remove dirt. Dry kale in a salad spinner or pat dry with a towel. Place kale in a bowl. Sprinkle with sea salt to evenly coat leaves.
2. Use your clean hands to massage kale leaves for 2 minutes or more to help soften them. Once kale starts to soften, drain off any liquid in bowl and add ¼ cup of pineapple hemp dressing, apples, and pineapple and toss with hands to coat fruits and kale with dressing. Add more dressing if needed. Sprinkle salad with hemp seeds and serve immediately.