Tuesday, June 30, 2015

Red, White, and Blue Kale Salad

This festive Red, White, and Blue Kale Salad is easy to make and full of delicious flavor!  Take this superfood salad to your next party and it is a guaranteed crowd pleaser!  

The Fourth of July is only a few short days away and the party planning is well underway. Have you planned what you will make for your Fourth of July party?  What is your "go-to" dish to take when you get party invites?  The most common dishes you will see at parties have a focus on starchy or sugary ingredients.  I typically go with two options that are extreme opposites of each other, either salad or dessert.

Salads or vegetable dishes are often the unforgotten invitee at most parties. As a Registered Dietitian I try to make my best effort to ensure they are included (well most of the time). Veggies (salad) can help balance some of the other higher calorie options and offer a nutrient dense choice.  You can still follow the plate-method at parties and fill your plate with half veggies right?

I tend to stick with the same type of salad because it's always a crowd pleaser.  My "go-to" salad includes some type of greens, fruit, feta cheese, and toasted nuts.  The blend of flavors will hide the fact you are eating a green salad and leave you wanting more!  For the dressing I mix in a balsamic vinaigrette or honey mustard vinaigrette.  This past weekend I attended an early Fourth of July Party and decided to take my usual salad, but with a festive spin.  Red, White, and Blue Kale Salad was born!  To maximize the health benefits provided by the greens I used nutrition packed Kale and included some sweet berries.

Kale is often referred to as a superfood due to all the health benefits it has to offer.  Its a good source of beta carotene, vitamin K, vitamin C, and calcium, which can aid with vision, blood clotting, immunity, and bone health.  Additionally Kale is low in calories and full of fiber.  Wait there's more! The berries are rich in disease fighting antioxidants.

Not a kale lover?  For a slightly more subtle flavor and softer leaves trying massaging the kale leaves before you construct the salad.  Over at  Huffington Post. check out instructions on how to massage kale.  I am a newbie at massaging kale myself, but plan on doing it from now on.  Want to get the kiddos involved in the kitchen?  Allow them to help out with this preparation step and allow them to massage the kale.  Who doesn't like playing with their food?

Include this superfood salad at your next holiday party!


Red, White, and Blue Kale Salad
by Kristen Smith
Prep Time: 15 minutes
Keywords: appetizer salad entree snack fruit greens
Ingredients (6-8 servings)
  • 8 oz kale, chopped and ribs removed
  • 3/4 cup almonds, sliced
  • 1 1/2 cups strawberries, sliced (I used an egg slicer)
  • 1 1/2 cups blueberries
  • 1/2 - 3/4 cup feta crumbles
Lemon Honey Mustard Dressing
    • 4 tablespoons olive oil
    • 2-3 tablespoons lemon juice
    • 1 tablespoons dijon mustard
    • 1 1/2 teaspoon honey
    • salt and pepper to taste
1. Place almonds in a single layer on toaster tray, toast on medium or until almonds are slightly toasted; let cool
2. Massage kale by rubbing kale together for a few minutes to form softer leaves; place in large bowl
3. In separate bowl mix together dressing ingredients
4. Pour dressing over kale, add remaining ingredients, mix together
Serving size: 1/6 salad • Servings: 6 • Calories: 236.1 kcal • Protein: 6.4 g • Carbs: 22.0 g • Fat: 15.8 g • Fiber: 6.9 g • Sugar: 10.0 g • Sodium: 70.5 mg
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