Superfood Salad Recipe: Sweet & Tangy Kale

Sweet and Tangy Kale Salad from Heidi Diller, RD

Healthy summer fruits and vegetables provide a great opportunity to experiment with new foods.  Last week, Heidi Diller, RD, Cub Corporate Dietitian suggested tasty fruit alternatives to ice cream treats.  Today, she suggests trying a veggie that most of us ignore: kale.

Kale is a dark leafy green that is full of antioxidants.  It is a great source of fiber, vitamin A and vitamin C and it is low in calories to boot!  A one cup serving of this healthy vegetable contains only 34 calories.

So what do you do with it?  You may have seen kale served in restaurants as a side dish. It can be sautéed in butter or olive oil.  But a healthier option is to use it as the primary green in your salad. Try this recipe from Heidi Diller.  Pair it with a lean protein such as grilled fish for a heart-healthy, waist-slimming meal.

Sweet and Tangy Kale Salad


  • 1 big bunch of kale greens
  • 1 tablespoon olive or canola oil
  • 1 half of lemon, squeezed
  • 1 red bell pepper, chopped
  • 1 small clove garlic, minced or just use 1/4 tsp garlic powder
  • 2 tablespoons honey
  • ½ tsp salt


Step 1: Remove the kale from the stem and tear or cut into small bite sized pieces.

Step 2:  Chop the red bell pepper into small bits. And if you have garlic finely chop that too.

Step 3 : With clean hands, drizzle kale with olive oil and lemon juice.  Massage the oil into the leaves to tenderize it.

Step 4: Add the remaining ingredients (red bell pepper, lemon, honey, garlic, salt) and toss that with your hands too.You can keep this in the refrigerator tightly covered for up to 2-3  days.

Nutrition Information per Serving ( 1/4 of recipe):  130 calories, 4 g good fat, 200 mg sodium, 4 g fiber, 5 g protein, 435% DV Vitamin A, 390% DV Vitamin C, 14% DV Iron, 19% DV Calcium.

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