Kale doesn’t always get the love it deserves, but this Kale Salad True Food Recipe might change that.
It starts with tender massaged kale, then gets layered with a bold lemon-mustard dressing, crunchy seeds, juicy cherry tomatoes, and creamy avocado. I’ve made this at home more times than I can count—it’s simple, fast, and incredibly tasty.
If you’ve ever had the True Food Kale Salad and wondered how to make it yourself, this version brings all that flavor straight to your kitchen.
Kale Salad True Food Recipe
Make this Kale Salad True Food Recipe at home in just 15 minutes using fresh kale, lemon dressing, and avocado—just like the one from True Food Kitchen.
Recipe Overview
- Time: 15 minutes
- Course: Salad
- Cuisine: American
- Yield: 4 servings
- Calories Per Serving: 220
Ingredients
- 1 bunch of fresh kale with chopped leaves and clipped stems
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese
- 1/4 cup sunflower seeds
- 1/2 cup cherry tomatoes, halved
- 1 avocado, diced
Instructions
Step 1: Prepare The Kale
First, we need to prepare the kale. Cut the leaves into small pieces by removing the stems. Place the kale in a large salad bowl.
Step 2: Make The Dressing
Combine the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl.
This dressing is what makes the Kale Salad True Food Recipe so delicious and refreshing.
Step 3: Massage The Kale
Pour the dressing over the chopped kale. For two to three minutes, work the dressing into the kale with your hands. This aids in tenderizing and softening the kale.
Step 4: Add The Toppings
Once the kale is well massaged, add the grated Parmesan cheese, sunflower seeds, cherry tomatoes, and diced avocado. Give everything a good toss to combine.
Step 5: Serve And Enjoy
Your Kale Salad True Food Recipe is ready to be served! You can enjoy it as is or pair it with your favorite protein for a complete meal.
Variations
- Add Protein: For a more filling salad, add grilled chicken, shrimp, or tofu.
- Fruit Twist: Add some sweetness with dried cranberries or fresh apple slices.
- Nutty Flavor: Swap sunflower seeds for almonds or walnuts for a different crunch.
Tips For Perfection
- Fresh Kale: Always use fresh kale for the best texture and flavor.
- Massage Well: Don’t skip the massaging step; it’s key to making the kale tender and flavorful.
- Adjust Seasoning: Before serving, taste the salad and adjust the seasoning if needed.
Health Benefits
Kale is a superfood packed with vitamins A, C, and K, as well as fiber and antioxidants. This salad not only tastes great but is also incredibly nutritious.
The addition of avocado provides healthy fats, while sunflower seeds add protein and more healthy fats. It’s a perfect dish to keep you energized and healthy.
Serving Suggestions
- Side Dish: This Kale Salad True Food Recipe pairs well with grilled meats or fish.
- Main Course: Add some quinoa or farro to make it a hearty main course.
- Meal Prep: Make a big batch and enjoy it throughout the week. Just keep the dressing separate until you’re ready to eat.
There you have it, my Kale Salad True Food Recipe! It tastes great, is very healthful, and is simple to prepare.
As much as I like creating and eating this salad, I hope you do too. Please share your experience with me in the comments section below!
Happy cooking,
Naznin
Kale Salad True Food Recipe For Nutritious Meals
Ingredients
- 1 bunch of fresh kale with chopped leaves and clipped stems
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese
- 1/4 cup sunflower seeds
- 1/2 cup cherry tomatoes halved
- 1 avocado diced
Instructions
Step 1: Prepare The Kale
- First, we need to prepare the kale. Cut the leaves into small pieces by removing the stems. Place the kale in a large salad bowl.
Step 2: Make The Dressing
- Combine the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl.
- This dressing is what makes the Kale Salad True Food Recipe so delicious and refreshing.
Step 3: Massage The Kale
- Pour the dressing over the chopped kale. For two to three minutes, work the dressing into the kale with your hands. This aids in tenderizing and softening the kale.
Step 4: Add The Toppings
- Once the kale is well massaged, add the grated Parmesan cheese, sunflower seeds, cherry tomatoes, and diced avocado. Give everything a good toss to combine.
Step 5: Serve And Enjoy
- Your Kale Salad True Food Recipe is ready to be served! You can enjoy it as is or pair it with your favorite protein for a complete meal.
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