Kale Apple Salad with Pineapple Hemp Dressing

Kale Apple Salad with Pineapple Hemp Dressing

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 028


Kale Apple Salad with Pineapple Hemp Dressing

Raw Vegan, Paleo, Dairy-Free, Gluten-Free, Nut-Free

Serves 4


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

Serves 4

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.

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This recipe was shared on  Gluten Free Pantry Blog, The Nourishing Gourmet Blog, Fit and Fabulous Friday’s , and Whole New Mom Blog.
Paid Endorsement Disclosure: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


  1. This salad looks sooooo good! I had one almost as good for supper tonight. 🙂 Lots of seeds and nuts in it made it munchy and tasty, and added colour to the meal and made it so much more nutritious. Salads are a great way of adding variety to a meal and making it more interesting.

    Willena Flewelling
    Willena Flewelling recently posted..From Head to Heart – Making it PersonalMy Profile

    • Shelley Alexander says:

      Thanks Willena! It sounds like you had a fantastic salad and the nuts and seeds added a nice crunchy texture and tasty flavor. I try to eat a salad almost everyday and it really does add alot of nutrients and variety to your meal. Thanks for sharing and I hope you like the kale salad.

  2. Hi Shelley,

    Loving your website! And this kale apple salad looks amazing! I have bookmarked your site and will get the ingredients next time I am shopping. Thanks!

    Aidan recently posted..What Is Sparked.comMy Profile

    • Shelley Alexander says:

      Hi Aidan, Thanks for the wonderful compliments! I hope you enjoy the kale salad it is one of my favorites. 🙂

  3. I found another recipe recently for a great kale salad. I usually only eat it cooked, but I need to have a great raw salad too! Thanks for sharing it this week at Allergy-Free Wednesdays. We hope to see you back again next week.
    ~Michelle, AFW Hostess
    Michelle recently posted..Frugal Friday, 2/24/2012My Profile

    • Shelley Alexander says:

      Hi Michelle, I was happy to share the recipe on Allergy-Free Wednesdays thanks for hosting it! I enjoy eating kale raw and cooked.

  4. Doreen Munoz

    Wow, this salad looks and sounds delicious. I’m always reading and finding healthy recipes. Hope you don’t mind if I reference this article on my blog? I’m one of your fellow facebook friends in the TSA group! Great post, thank you for sharing.

    • Shelley Alexander says:

      Hi Doreen, Thank you for the kind words! You are absolutely welcome to reference this article on your blog please just include a link back to my site.

  5. Hey Shelly! This recipe looks soo good! I must try it! Initially I was a little apprehensive about mixing fruit with leafy green salads but when my girlfriend’s mom made a spinach and strawberry salad, I was officially converted! Hey, is it possible to saute kale as well?
    Anthony Hutcherson recently posted..In a commonplace environment at an inappropriate time, do we perceive beauty?My Profile

    • Shelley Alexander says:

      Hi Anthony, Thanks! You can sauté kale and I like it with garlic and onion, it is simple and tasty. Kale is also great mixed with other greens in a salad and in soups and stews.

  6. Prepared this way, I’m sure most everyone would start to love Kale. As I said in a comment to your previous post on Kale, I love this green leafy thing. Don’t have any thyroid issues, and yet I never eat Kale raw. So this recipe would be an inspiration to have it that way.

    Thanks also for all the nutrition information about Kale, Shelley. Kale is certainly a super green!
    Srinivas Reddy recently posted..Hungry As A BearMy Profile

    • Shelley Alexander says:

      Hi Srinivas, Thanks for stopping by again and sharing your thoughts on kale. It is a super green and I hope you enjoy the recipe. 🙂

  7. I am reading this in the morning and even though it is about time for breakfast, i am sitting here thinking about salad. This sounds delicious and I was psyched to see that the hemp oil does not contain any soy (yay). I know lots of folks like soy products, but I do not. But I love apple and pineapple and this dish sounds wonderful.
    Michael recently posted..Standing On The ScaleMy Profile

    • Shelley Alexander says:

      Hi Michael, Thank you! I love pineapple and apple too and I try to come up with new salad combinations to keep my taste buds happy. I have been known to eat my favorite salads for breakfast on occasion lol….

  8. I tried this and added almond nuts to mine…very good combination. I like a little something extra crunchy to my salads. I definitely did not think that I would not like kale, so I was still surprised how well this salad turned out. I told you I was adventurous. 🙂
    Nile recently posted..Why Anonymous Blogging Is Not for Serious BloggersMy Profile

    • Shelley Alexander says:

      Nile, You are adventurous! I really enjoy seeing when someone takes my recipes and adds their own unique twist. The almonds sounds yummy with this salad. You have inspired me to try them next time I make this salad and I will use almond butter in the dressing. 🙂

  9. Really love your blog. I already added this to my compilation of salad recipes! I’m a fan of apples and pineapple so I’m sure this will be a hit for me. I also recently liked strawberry in my salad and walnuts for that added crunch… and yummy goodness! Shelley you got me inspired with all your healthy posts!
    Carla McNeil, Social Media Manager recently posted..Social Media Marketing – Does Twitter Have Rules? Absolutely They Do!My Profile

    • Shelley Alexander says:

      Carla, Thank you so much for your wonderful comments! I’m so happy that you love my blog and recipes. 🙂 Like you I really enjoy salads that combine crunchy nuts or seeds with fruit. Healthy eating should be yummy and healing to the body.

  10. I LOVE this recipe! I have been munching on kale all weekend! Found you via Amee’s Savory Dish and so glad that I did!
    The Hungry Goddess recently posted..#HGEATS Fabulous Fruit Wed April 25 at 12n estMy Profile

    • Shelley Alexander says:

      Thanks Kimberly! Sounds like you love kale as much as I do. Amee’s blog is great. Thanks for visiting and I hope you stop back again for more recipes.

  11. This is such a delicious way to use fresh kale! I love your recipe. Thank you for sharing with us on Fit and Fabulous Fridays!!!

    • Shelley Alexander says:

      Hi Amee, Thanks for stopping by and for hosting Fit and Fabulous Friday’s, I really enjoy being a part of it.

  12. I have just discovered your site, I really enjoy your ideas love to learn more !!!!!

  13. Thank you for sharing the information about thyroid and the effects of raw kale. I had never heard that. I do have hypothyroidism, so this is a concern. I have upped my kale and greens intake to help my osteopaenia and elevated cholestrol. Now I don’t know what to do because of the slow thyroid, which I do take meds for it. I’ll have to do some research, but I do appreciate the “heads up”.

  14. I love kale. I am low thyroid. I like to make kale chips and mix it in soups. I can nosh on kale chips everyday!

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