Kale, Grape, and Pineapple Salad
This salad is perfect to make ahead of time for dinner or for a light lunch on the go, to bring to a picnic or a summer party because kale leaves stay hearty after being massaged and coated with dressing.
Equipment
- 1 cutting board
- 1 knife
- 1 jar
- 1 bowl
Ingredients
- 2 bunches kale
- 1 cup grapes halved
- 1/2 cup walnuts chopped, optional
- 1/4 cup red cabbage thinly sliced and chopped
- 1 tbsp olive oil or vegetable oil
- 1 tsp honey or sugar
- 1/2 tsp salt
- 1 tbsp vinegar or lime juice
Instructions
Salad
- Wash the kale.
- Cut kale in thin slices and then chop. Rub (massage) the kale with your hands to soften it.
- Cut red cabbage into thin slices and then chop (if using).
Dressing
- Take a small glass jar; pour oil, vinegar, honey or sugar and salt.
- Shake jar until it becomes an even mixture.
- Mix the kale, red cabbage (if using) pineapple, grapes and walnuts (if using) in a bowl.
- Pour mixture (or preferred salad dressing) all over the salad
- Mix all the ingredients until fully coated.
- This can be prepared the day before. The dressing will soften the kale and make it more digestible.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Kale, Grape, and Pineapple Salad
Amount per Serving
Calories
366.3
% Daily Value*
Fat
28.1
g
36
%
Saturated Fat
3
g
15
%
Sodium
655.8
mg
29
%
Potassium
754.8
mg
16
%
Carbohydrates
27.1
g
9
%
Fiber
8.2
g
29
%
Sugar
16.8
g
Protein
9
g
18
%
Vitamin A
13166.8
µg
1463
%
Vitamin C
130.6
mg
145
%
Vitamin K
527.3
µg
439
%
Calcium
372.5
mg
29
%
Iron
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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