by Olena

Sweet Kale Salad Recipe

This post contains affiliate links. Please see our disclosure policy.

Olena's image
Olena Osipov
5 from 12 votes

Sweet Kale Salad

You know that salad kit with kale, pumpkin seeds, dried cranberries and poppyseed dressing everyone raves about?! I have heard about it from my friends, neighbours, sister in law; seen it on Instagram etc. OK, so I found it at the grocery store, automatically turned around to read the ingredients list and. I don’t want to sound pessimistic but I was short of being impressed.

What made me most mad about this sweet kale salad is a big claim of 7 superfoods inside. OK, fine I get it, it’s better than eating a Big Mac but holding this bag I felt like being tricked by creative marketing brains, once again.

Close-up of Store Bought Sweet Kale salad bag and list of ingredients

My #1 issue is the poppyseed dressing, which I assume why everyone likes this salad so much, is full of GMOs, sugar and frankly crap. This sweet kale salad dressing is the one health professionals warn us to stay away from. McDonald’s also sells superfood salad with 500 calorie dressing that will kill benefits of 20 superfoods. As soon as I see soybean oil my radar goes off like crazy – the cheapest GMO oil ever. Then egg yolk from GMO fed chickens and white refined sugar from GMO sugar beets.

#2 issue is none of those sweet kale salad ingredients are organic or at lest non GMO project verified. At least one, come on! A bunch of organic kale at the grocery store is $2.50, wholesale my guess is probably 2 – 3 times less. Organic pumpkin seeds are cheap too. Then those cranberries coated in more sugar and GMO oil. No, this is not a good salad to buy.

I decided to see how hard it is to put a healthy version of Sweet Kale Salad Recipe together. Well, about 10 minutes, from scratch, all organic and truly healthy!

Container of organic cranberries, pumpkin seeds and greek yogurt

I have used 1/5th of those organic cranberries and pumpkin seeds for the salad and paid $8 for both in total. The rest my kids will happily snack on. I didn’t add brussels sprouts because I do not love them and cleaning/shaving process that much, neither I am in love with endive. But you can add them. I sampled the poppyseed dressing (literally licked a tiny drop of it) at someone’s house and it wasn’t hard at all to recreate at home (another version of my healthy poppy seed dressing). This salad came out delicious!!!

Another idea to healthify this superfood store bought monster is by throwing out packaged sweet kale salad dressing and making your own. At least you won’t have to buy and chop veggies, and measure bulk items if you are really short on time.

Collage of organic bagged apples, purple flowers and scene of moutains

However, still I would stock up on organic produce as much as possible. My recent grocery trip I spent $30 for organic: 3 lbs Gala apples (our favourite), 5 lbs potatoes, 5 lbs carrots (my kids love to snack on long peeled carrots), 4 lbs onions and a bag of celery.

I have also been enjoying spring in full swing by walking or running every day. Fresh air helps to clear your mind, supply blood with oxygen, increase good spirits and improve sleep. Flowers are popping up here and there. Happy first days of Spring!

Sweet Kale Salad Recipe

Sweet Kale Salad

Sweet Kale Salad Recipe is a healthy version of famous salad kit: kale, cabbage, broccoli, pumpkin seeds & cranberries with homemade sweet kale salad dressing.
5 from 12 votes
Print Save Rate
Prep Time: 10 minutes
Servings: 6 servings
Calories: 140kcal
Author: Olena Osipov

Ingredients

  • 1 bunch kale ribs removed and finely chopped (about 4 cups packed)
  • 2 cups cabbage shredded
  • 2 cups broccoli finely chopped
  • 2 cups brussels sprouts shredded (optional)
  • 1 cup endive chopped (optional)
  • 1/2 cup dried cranberries
  • 1/2 cup pumpkin seeds

Poppyseed Dressing:

Instructions

  • Add kale, cabbage, broccoli, brussels sprouts and endive (if using), cranberries to a large salad bowl. Toast pumpkin seeds in a small skillet on low-medium heat until lightly brown, about 2 minutes. Stir frequently and watch closely not to burn. Transfer to a salad bowl.
  • In a small bowl or salad dressing shaker, add Poppyseed Dressing ingredients and whisk or shake to combine. Pour over salad, gently stir and serve.

Store: Refrigerate assembled salad for up to 24 hours. Dressing can be refrigerated for up to 5 days and added to salad as needed.

    Nutrition

    Serving: 1.67cups | Calories: 140kcal | Carbohydrates: 23g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 241mg | Potassium: 592mg | Fiber: 4g | Sugar: 11g | Vitamin A: 5100IU | Vitamin C: 121mg | Calcium: 154mg | Iron: 2mg
    Join today and start saving your favorite recipes

    Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

     

    Did you try this recipe?

    Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

    This page may contain affiliate links. Please see our disclosure policy. ifoodreal.com is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!