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Vibrant Vegetable Soup

Vibrant Vegetable Soup

This healthy homemade vegetable soup is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course dinner, lunch, Soup
Cuisine American
Servings 6
Calories 229.6 kcal

Equipment

  • 1 large soup pot
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 2 tbsp oil
  • 1 medium onion chopped
  • 3 carrots peeled and chopped
  • 2 celery stalks chopped
  • 2 cups vegetables frozen California Blend and frozen green beans
  • 6 cloves garlic
  • 1 cup quinoa rinsed, or leftover rice
  • 1/2 tsp dried thyme
  • 1 28 oz diced tomatoes
  • 6 cups low sodium vegetable broth
  • 2 bay leaves optional
  • 1 pinch red pepper flakes
  • 1 15 oz great northern beans or pinto beans
  • 1 cup kale chopped, tough ribs removed
  • 2 tsp lemon juice
  • 1 tsp parmesan cheese grated, optional
  • 1/4 tsp black pepper
  • 1/2 tsp salt

Instructions
 

  • Warm the olive oil in a large soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
  • Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.
  • Pour in the quinoa (if using), broth and the water. Add 1 teaspoon salt, 2 bay leaves (if using) and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
  • Cook for 25 minutes, then remove the lid and add the beans and the chopped greens (if using leftover rice, it should be added now). Continue simmering for 5 minutes or more, until the greens have softened to your liking.
  • Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice. Divide into bowls and top with grated Parmesan if desired.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Vibrant Vegetable Soup
Amount per Serving
Calories
229.6
% Daily Value*
Fat
 
7
g
9
%
Saturated Fat
 
0.7
g
4
%
Sodium
 
256
mg
11
%
Potassium
 
472
mg
10
%
Carbohydrates
 
35.8
g
12
%
Fiber
 
7.2
g
26
%
Sugar
 
3.4
g
Protein
 
8.1
g
16
%
Vitamin A
 
9314.3
µg
1035
%
Vitamin C
 
21.6
mg
24
%
Vitamin K
 
53
µg
44
%
Calcium
 
81.7
mg
6
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword kale, quinoa, soup, vegetable
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Rolling Harvest awarded 1st place for Healthy Food Access and Nutrition

Social Innovations Journal announce the WINNERS of the 2024 Greater Philadelphia Social Innovations Awards.

On Thursday, January 25, 2024, The Social Innovations Journal (SIJ) hosted the 2024 Greater Philadelphia Innovation Awards where Greater Philadelphia’s Social Sector Leaders presented the 2024 65 Finalists and Winners selected through an open nomination and voted upon by over 3500 residents of Greater Philadelphia.

Cathy Snyder and Rolling Harvest Food Rescue was awarded 1st place for Healthy Food Access and Nutrition. Innovative providing affordable, accessible, and healthy food.

The Social Innovations Journal (SIJ) Awards is dedicated to health and social innovators and entrepreneurs who work at the cross section between the private sector, government, and not-for-profits and aligns them toward collective health and social impact goals and public policy. Social Innovations Journal chronicles social innovations and enterprises addressing the world’s most challenging issues surrounding health and social policy, leadership, human capital, and systems. In collaboration wit government, philanthropy, not-for-profits and universities, the Journal bridges formal research and real-life experience. The Innovation Awards is a way to recognize agencies and leaders doing innovative work.

 
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Rolling Harvest Food Rescue founder retires; new executive director named

Posted in the Bucks County Herald on Thursday, January 18, 2024

Rolling Harvest Food Rescue, a Bucks County nonprofit that connects local farmers with people in need, has announced personnel changes and additions.

Cathy Snyder, founder and executive director of the organization for the last 13 years, retired effective Jan. 1 of this year.

Snyder founded Rolling Harvest in 2010, after volunteering at a local food pantry and noticing the lack of fresh fruit and vegetables available. She approached local farmers and began “gleaning” surplus, unharvested produce from their fields to supply it to food pantries. Since inception, Rolling Harvest has provided over 4 million pounds of fresh local produce to over 80 food pantries, soup kitchens, and other human service organizations in Bucks, Hunterdon, Mercer, and Montgomery counties.

Of her time at Rolling Harvest, Snyder said, “My passion for the work we do has not diminished. And, aside from bringing my two beautiful, amazing children into this world, leading this organization has been the greatest honor of my life.” Snyder said she will continue to serve the organization as a senior advisor and honorary board member.

Snyder is being replaced by Elyse Yerrapathruni who previously worked for New Jersey Farmers Against Hunger. “Her years of relevant experience and passion leading that organization make her well qualified to lead Rolling Harvest,” says Snyder of her successor. “I’m confident that she will lead with a wonderful combination of heart, compassion, and thoughtful strategy.”

Other changes to the organization include the addition of new board and advisory board members. Stacy Denton, director of TRIO Upward Bound at Mercer County Community College has joined the Rolling Harvest Board of Directors. Tim Philpot, recently retired from United Way of Bucks County has joined the organization’s advisory board.

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Noodles with Carrots, Spinach and Cabbage

Noodles with Carrots, Spinach and Cabbage

Noodles mixed with strands of carrot, cabbage, nutrient-packed spinach and crispy tofu in a delicious way, creating a refreshing  Asian-inspired noodle salad that delights the senses with a burst of colors and flavors.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course dinner, lunch, Salad, Side Dish
Cuisine asian
Servings 8
Calories 362.8 kcal

Equipment

  • 1 baking dish
  • 1 pot large
  • 1 medium bowl
  • 1 small bowl
  • 1 large serving bowl

Ingredients
  

Salad

  • 1 lb tofu firm, drained and pressed
  • 1 lb noodles linguini
  • 4 cups spinach baby
  • 4 carrots peeled into ribbons
  • 1/2 cabbage red or green, medium, thinly sliced
  • 3 scallions cut into 1/2 inch pieces – mostly green

Dressing

  • 1/4 cup vegetable oil
  • 1/4 cup sesame seed oil toasted (optional- but adds great flavor (Substitute more oil if not available)
  • 4 tbsp reduced sodium soy sauce or Tamari
  • 2 tbsp rice wine vinegar
  • 2 tsp maple syrup
  • 2 tbsp mustard prepared
  • 1 tbsp ginger fresh – finely chopped

Instructions
 

  • Prepare the dressing and use 1/2 for marinating the tofu and the remainder for dressing the salad.
  • After pressing the tofu for 20-30 minutes, cube and toss the tofu in 1/2 the dressing . Marinate for 2 hours +.
  • Drain the tofu and bake at 400 degrees F for 20 -30 minutes until brown, stirring occasionally.
  • While the tofu is baking, cook the noodles in a large pot of salted boiling water until al dente. Drain and transfer to a large serving bowl.
  • Add spinach, cabbage, carrots, cooked tofu, scallions to the noodles and toss.
  • Pour the remainder of the saved dressing over the noodle salad and toss to combine until well coated. Enjoy!
  • Noodle salad will taste best if it sits in the refrigerator after dressing for a few hours or overnight.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Noodles with Carrots, Spinach and Cabbage
Amount per Serving
Calories
362.8
% Daily Value*
Fat
 
10.5
g
13
%
Saturated Fat
 
1.5
g
8
%
Sodium
 
379.1
mg
16
%
Potassium
 
458.1
mg
10
%
Carbohydrates
 
52.7
g
18
%
Fiber
 
5.2
g
19
%
Sugar
 
6.3
g
Protein
 
14.9
g
30
%
Vitamin A
 
6605
µg
734
%
Vitamin C
 
27.7
mg
31
%
Vitamin K
 
130
µg
108
%
Calcium
 
140.7
mg
11
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cabbage, carrots, ginger, noodles
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Gingerbread Cake with Lemon Sauce

Gingerbread Cake with Lemon Sauce

Do you love the classic taste of molasses baked with warm spices like ginger, nutmeg, and cloves? Here is the perfect recipe for gingerbread cake. It is complimented so well by the lemony sauce. A traditional gingerbread cake with lemon sauce dates back to Colonial Virginia.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Dessert, Gingerbread, Lemon Sauce, Snack
Cuisine American
Servings 9
Calories 275.8 kcal

Equipment

  • 2 bowls
  • 1 8×9 inch baking pan

Ingredients
  

Gingerbread Cake

  • 1 2/3 cups all-purpose flour
  • 1 1/2 tsp baking soda
  • 2 tsp ginger ground
  • 1 tsp cinnamon ground
  • 1/4 tsp cloves ground
  • 1/4 tsp nutmeg ground
  • 3/4 tsp salt
  • 1 egg large, lightly beaten
  • 1/2 cup vegetable oil
  • 1/2 cup sugar
  • 1/2 cup molasses Not Blackstrap

Lemon Sauce

  • 3/4 cup sugar
  • 2 tbsp cornstarch
  • 1 1/4 cups boiling water
  • 1 lemon juiced
  • 1 lemon zest
  • 1 tbsp salted butter
  • 1/4 tsp vanilla extract

Instructions
 

Instructions for Cake

  •  Preheat oven to 350°F.Grease and flour an 8-inch or 9-inch square baking pan, spray with   nonstick baking spray, or line with parchmentpaper; set aside.
  •  In a large mixing bowl, sift together the flour, baking soda, ginger, cinnamon, cloves, nutmeg, and salt.
  • In a separate bowl, whisk together the egg, oil, sugar, and molasses.
  • Add the egg mixture to the dry ingredients; stir just until combined. Do not over-mix.
  • Pour boiling water over the top of the mixture; stir until smooth.
  • Transfer the batter to the prepared pan.
  • Bake for 22-28 minutes, until a toothpick inserted in the center comes out clean. Be careful not to over bake the cake or it will become dry.
  • Cool on a wire rack before slicing. Dust with powdered sugar, top with a dollop of whipped cream, or drizzle warm lemon sauce over top.

Instructions for Lemon Sauce

  • In a small saucepan, whisk together sugar and cornstarch. Gradually add the boiling water.
  • Place the pan over medium heat on the stovetop.
  • Cook, stirring constantly, until the sauce thickens.
  • Remove from the heat. Add the lemon juice, lemon zest,butter, and vanilla extract.
  • Whisk just until the butter melts and the sauce is smooth.
  • Spoon or drizzle the sauce over individual slices of gingerbread.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
The nutrition is calculated with the lemon sauce.  Following is the calculation without the lemon sauce:
Nutrition: Serving:  1 slice cake (not including lemon sauce) Calories: 137Kcal / Carbohydrates: 29g / Protein 3 g / Fat 1 g / Sugar 11g / Protein3g /  Sodium 385mg / Potassium 39 mg / Vitamin A 27IU / Calcium 10 mg / Iron 1 mg
Nutrition Facts
Gingerbread Cake with Lemon Sauce
Amount per Serving
Calories
275.8
% Daily Value*
Fat
 
2.1
g
3
%
Saturated Fat
 
1
g
5
%
Sodium
 
401.4
mg
17
%
Potassium
 
327
mg
7
%
Carbohydrates
 
37.5
g
13
%
Fiber
 
1.2
g
4
%
Sugar
 
17.2
g
Protein
 
3.2
g
6
%
Vitamin A
 
69
µg
8
%
Vitamin C
 
7.3
mg
8
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
0.3
µg
0
%
Calcium
 
52
mg
4
%
Iron
 
2.2
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, gingerbread, lemon sauce
Tried this recipe?Let us know how it was!
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Beet Red Velvet Cake

Beet Red Velvet Cake

Red velvet beet cake: a no-dye recipe
Here is a cake with natural red velvet color without any food coloring! If you’re into moist, comforting cakes, but without using chemical food dyes, then this recipe is for you.
Loaded with fiber and other essential nutrients from the beets (that are considered as a superfood), this red velvet cake  is loaded with fiber and way healthier than its classic counterpart.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert
Cuisine American
Servings 12
Calories 298 kcal

Equipment

  • 3 bowls
  • 1 food processor
  • 1 baking pan (9×9) or muffin pan
  • 1 hand mixer

Ingredients
  

Red Velvet Cake

  • 1 3/4 cup all purpose flour
  • 1 cup granulated sugar
  • 2 tbsp cocoa powder
  • 1 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1 1/2 cups beets grated
  • 5 tbsp buttermilk
  • 1 tbsp distilled white vinegar
  • 1 1/2 tsp vanilla extract
  • 2 eggs room temperature
  • 5 tbsp cooking oil

Frosting

  • 8 oz cream cheese full fat
  • 1/2 cup Greek yogurt plain, 2%
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract

Instructions
 

Beet Red Velvet Cake

  • Preheat oven to 350 F.  Line a12-hole muffin tin with cupcake liners. Or lightly oil and flour 9"x9" pan.
  • Sift flour, sugar, cocoa powder, baking powder and cinnamon into a large bowl.  Set aside
  • Place grated beetroots, buttermilk, vinegar, and vanilla into a food processor.  Process until smooth.  Add oil and eggs.  Process slightly.
  • Add beetroot mixture to the bowl with the flour mixture.  Fold in gently.
  • Fill 9"x9" pan, or add 1/4 cup of batter to each muffin hole.  Bake for 25 mins (pan) or 20 mins (muffins),until a toothpick inserted into center comes out clean.  Transfer to a wire rack to cool completely.  Frost with cream cheese frosting below.

Cream Cheese Frosting

  • Place all four frosting ingredients into a large bowl.  Use a hand mixer and beat at medium speed fora few minutes, until the frosting is smooth, very fluffy and nearly doubled in volume.  This recipes makes extra frosting. 

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Beet Red Velvet Cake
Amount per Serving
Calories
298
% Daily Value*
Fat
 
13.6
g
17
%
Saturated Fat
 
4.7
g
24
%
Sodium
 
147
mg
6
%
Potassium
 
159.6
mg
3
%
Carbohydrates
 
39.1
g
13
%
Fiber
 
1.3
g
5
%
Sugar
 
23.3
g
Protein
 
5.5
g
11
%
Vitamin A
 
309.8
µg
34
%
Vitamin C
 
0.8
mg
1
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
4.7
µg
4
%
Calcium
 
82.8
mg
6
%
Iron
 
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, cream cheese, red velvet
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Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

Adapted from www.TasteofHome.com
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 340.4 kcal

Equipment

  • 1 ball jar
  • 1 bowl
  • 1 knife

Ingredients
  

  • 1/2 cup oats (old-fashioned oats)
  • 1 pinch salt
  • 1 dash cinnamon ground
  • 1/2 medium apples with peel, cored and chopped
  • 1 Tbs. craisins
  • 1/2 Tbs. chia seeds
  • 1/2 Tbs flax seeds
  • 1 cup unsweetened almond milk

Optional Ingredients:

  • Toasted nuts of your choice.
  • Fresh pomegranate seeds.
  • Toasted coconut flakes.

Instructions
 

  • Clean and have ready a Ball jar (pint sized), or a large glass (16 oz or more).
  • Wash, core and dice 1/2 of a medium apple (do not remove peel). Gala, Honey-crisp or other local apple varieties work well. Set aside.
  • Toast nuts in a dry pan, checking often, until fragrant and slightly brown. Chop and set aside.
  • Prepare, measure and set aside the other ingredients, including any desired optional ingredients.
  • Assemble in the Ball jar, or glass, by creating 2 identical groups of layers. Milk will be added at the very end. So start with half of everything. Oats first, salt and cinnamon next. Then add dried fruit, apples and nuts. If using any optional ingredients, add where you think best. Then repeat the group of layers once more, starting with the oats and ending with the nuts. Finish by slowly adding all the milk so that it seeps down to moisten every layer.
  • Cover and chill overnight. Eat cold in the morning, straight out of the jar. Or if you prefer a warm breakfast, heat slightly in a pan or microwave. Enjoy!

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Apple Cinnamon Overnight Oats
Amount per Serving
Calories
340.4
% Daily Value*
Fat
 
10
g
13
%
Saturated Fat
 
0.9
g
5
%
Sodium
 
370.1
mg
16
%
Potassium
 
284.6
mg
6
%
Carbohydrates
 
58.1
g
19
%
Fiber
 
11.8
g
42
%
Sugar
 
19.9
g
Protein
 
8.8
g
18
%
Vitamin C
 
4.2
mg
5
%
Vitamin K
 
2
µg
2
%
Calcium
 
371.7
mg
29
%
Iron
 
2.5
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apple, apples
Tried this recipe?Let us know how it was!
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Hearty Green Appetizer Bites

Hearty Greens Appetizer Bites

Hearty leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories. Leafy green vegetables such as kale, spinach, Swiss chard, and Bok choy are high in vitamins, minerals, and fiber.
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Course Appetizer, lunch, Snack
Cuisine American
Servings 4
Calories 289.8 kcal

Equipment

  • 1 knife
  • 1 skillet
  • 1 baking sheet

Ingredients
  

  • 2 bunches kale or any hearty green
  • 3 tbsp olive oil
  • 1 onion diced
  • 2 cloves garlic minced
  • 1/2 cup cilantro or parsley
  • 1 tbsp cumin seeds
  • 1.25 cups panko breadcrumbs
  • 1/4 cup feta crumbled
  • 2 eggs lightly beaten
  • 1/4 cup Parmesan cheese shredded and rough chopped

Instructions
 

  • Wash greens and dry well.  Pulse greens in a food processor or finely chop with a knife—they should be small but not puréed or mushy.  Set aside.
  • Heat oil in a large skillet over medium-low heat. Add the onion and salt.  Cook, stirring occasionally, until soft and lightly browned, about 10 minutes.  Add the garlic, parsley, and cumin seeds.  Stir for 30 seconds.
  • Add greens to pan and sauté for 1 to 2 minutes, until they have wilted.  Turn the mixture into a large bowl.
  • Let mixture cool for 5 minutes.  Then add the feta and 1 cup of the breadcrumbs (set aside the remaining 1/4 cup).  Mix well and taste for seasoning – add more salt if necessary.  Then add 1 egg and mix to incorporate.  Squeeze a small ball of the mixture.  If it holds together, then begin portioning out the mixture into small balls.  If it doesn't hold together, then add another egg.
  • Combine the reserved breadcrumbs (1/4 cup) with the Parmesan cheese on a plate.  Roll the balls in the breadcrumb-Parmesan mixture and place on an ungreased baking sheet.
  • Bake at 400 degrees F for 20-25 minutes.  Serve immediately or at room temperature.  Eat as is, or try with a dip of Pomodoro sauce or yogurt ranch dressing.  Or combine bites, hummus and raw veggies in a pita sandwich.  The possibilities are endless!

Notes

  • Any hearty greens (beet, turnip, mustard, kale, chard, spinach, etc.) may be used here. More than 1 variety works well, too.  If greens have fibrous stems (kale, collards) remove stems and discard.
  • Fresh basil or fresh parsley may substitute for the cilantro.
  • 1 and 1/2 tsp of ground cumin may substitute, but 1 TBSP cumin seeds is preferred.
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Hearty Greens Appetizer Bites
Amount per Serving
Calories
289.8
% Daily Value*
Fat
 
18.6
g
24
%
Saturated Fat
 
4.8
g
24
%
Sodium
 
414.9
mg
18
%
Potassium
 
388.4
mg
8
%
Carbohydrates
 
20.9
g
7
%
Fiber
 
4.2
g
15
%
Sugar
 
3
g
Protein
 
11.4
g
23
%
Vitamin A
 
6855.4
µg
762
%
Vitamin C
 
63.9
mg
71
%
Vitamin D
 
0.5
µg
3
%
Vitamin K
 
267.8
µg
223
%
Calcium
 
356.4
mg
27
%
Iron
 
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword appetizer, hearty greens
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Beet, Apple, Carrot Slaw

Beet, Apple, Carrot Slaw

A bit different than a traditional slaw, this recipe uses a simple citrus dressing to complement the flavors of beets, carrots and apples. Have as a side dish, or a snack by itself, this slaw is refreshing and flavorful.
Prep Time 25 minutes
Total Time 28 minutes
Course Side Dish
Cuisine American
Servings 6 people
Calories 99.2 kcal

Equipment

  • 1 cutting board
  • 1 bowl
  • 1 knife
  • 1 grater
  • 1 jar

Ingredients
  

  • 1 green cabbage
  • 1 beet
  • 2 carrrots medium
  • 2 green onions or 1/2 small onion
  • 1-2 apples medium
  • 2 tbsp lemon juice
  • 3 tbsp vinegar
  • 1 1/2 tsp sugar honey, or maple syrup
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tsp ginger fresh finely chopped

Instructions
 

Slaw

  • Trim the greens from the beet roots. Reserve the greens for another use.
  • Scrub beet roots and carrots; peel or if organic no need to peel. Coarsely grate beets and carrots into a large bowl.
  • Julienne the apple into the bowl.
  • Quarter the onions and thinly slice.
  • Add to the beets/carrots.

Dressing

  • In a small bowl, mix the lemon juice, vinegar, sugar, salt and pepper (and ginger, if desired).
  • Stir in the sweetener and salt.
  • Add to the bowl. Mix well. Adjust seasonings to taste.
  • Serve chilled.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Beet, Apple, Carrot Slaw
Amount per Serving
Calories
99.2
% Daily Value*
Fat
 
0.4
g
1
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
136.6
mg
6
%
Potassium
 
417.9
mg
9
%
Carbohydrates
 
24.4
g
8
%
Fiber
 
6.5
g
23
%
Sugar
 
16.5
g
Protein
 
2.5
g
5
%
Vitamin A
 
242.6
µg
27
%
Vitamin C
 
62.9
mg
70
%
Vitamin K
 
125.5
µg
105
%
Calcium
 
72.3
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apple, beets, cabbage, carrots, citrus, slaw
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Kale, Grape and Pineapple Salad

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. 
Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 2 people
Calories 366.3 kcal

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.
Keyword fruit salad, grape, kale, pineapple
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