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Home » Diabetes

Modified: Sep 2, 2024 · Published: Apr 14, 2014 by Charlotte · This post may contain affiliate links · 2 Comments

Superfood Salad

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Jump to Recipe -
Kale superfood salad closeup.

Enjoy all the benefits of a restaurant superfood salad at home. This awesome kale salad recipe features a healthy dose of kale, broccoli, berries and seeds.Ready in about 20 minutes, it will power your day!

Kale salad closeup.

This post originally published April 2014. Now updated with all new tips, FAQs and photos.

Jump to:
  • What are superfoods
  • Why this recipe works:
  • The main ingredients...
  • Expert Tips
  • Frequently asked questions
  • Recipe
  • Expert tips
  • Comments

Looking for a delicious and healthy salad? Check out our copycat chik fil a superfood salad! We love how the textures and crunchiness sets this salad apart! Most of the ingredients can be found in your local grocery already chopped and prepared. This helps the salad come together in a snap- perfect for a quick lunch or snack.

What are superfoods

Superfood is a buzz word that really just means food that are ultra-nutritious. These food are rich in compounds that promote health such as antioxidants, fiber or healthy fats. Many of the superfood fruits and veggies are dark in color. Think berries, dark leafy greens, nuts, seeds, garlic, olive oil...

The term superfoods is really more of a marketing term because all fruits and veggies contain beneficial compounds for health to some degree.

Lets look closer at some of the "superfood" included in this salad.

  • Kale- a nutrition superstar load with vitamins and minerals including vitamins A, K, B6, C, calcium, potassium.
  • Broccoli- high fiber and cancer prevention are just a few of the benefits of this veggies. Eating raw broccoli offers higher nutrient levels than cooked.
  • Onions- Onions are high in Vitamin C, B6, Manganese and like so many other veggies it contains cancer prevention compounds.
  • Berries- contain cancer fighting antioxidants, high in fiber and fight inflammation.
kale leaves

Why this recipe works:

We love this salad for so many reasons:

  • Many of the veggies can be picked up at the grocery already chopped or diced and ready to go straight into the salad with little or no prep.
  • We include berries and seeds for interesting texture and flavor.
  • Included are instructions for massaging the kale with some lemon juice or olive oil which helps soften it and improves the texture.
  • Ready in about 20 minutes!

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Kale salad closeup.

The main ingredients...

  • Kale - choose fresh bunches of kale or fresh bagged.
  • Broccoli slaw- this is a bagged salad containing julienned broccoli and is most often found in the produce area of grocery near the salad dressings.
  • Carrots, broccoli and onions- choose pre-chopped or chop them yourself.
  • Berries- we are using dried cranberries and goji berries- adjust these if needed to your own preferences or what you have available at your local store. Other ideas include dried berries, raisins, etc.
  • Dressing Ingredients-olive oil, vinegar, seasonings and honey. These are common ingredients probably already in your pantry.

Expert Tips

This salad is so easy to make there aren't very many expert tips you will need!

  • Just be sure to "massage" the kale- it really makes a big difference in the texture of the salad. Simply strip the kale from the stems, wash and dry well then add a little dressing or lemon juice and use your fingertips to massage the kale a few minutes. Then tear into smaller pieces.
  • If time saving tips are important, be sure to look for pre-prepped veggies at your store.
  • Make this salad ahead if desired and store in refrigerator.

Frequently asked questions

Is it better to eat kale raw or cooked?

Raw kale is loaded with vitamins and minerals. These are diminished slightly when cooked but still an excellent choice.

Do you have to massage kale for salad?

Massaging kale helps to tenderize its rough texture to make it easier to chew and enjoy in your salad. Sometimes the leaf stems may be bitter so just strip the leaves off the stems.

How long can you keep fresh kale in the refrigerator?

Once you prep your kale, you can store it in the fridge 3-4 days.

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Did you make this Superfood Salad recipe? Leave your star review and let us know what you think!

Recipe

Kale salad closeup.

Superfood Salad

Enjoy all the benefits of a restaurant superfood salad at home. This awesome kale salad recipe features a healthy dose of kale, broccoli, berries and seeds.Ready in about 20 minutes, it will power your day!
5 from 4 votes
Print Pin Rate
Course: Salad
Cuisine: American, Mediterranean
Diet: Gluten Free, Low Calorie, Low Lactose, Vegetarian
Prep Time: 20 minutes minutes
Cook Time: 0 minutes minutes
Total Time: 20 minutes minutes
Servings: 6
Calories: 247kcal
Author: Easyhealth Living

Ingredients

  • 1 bunch kale chopped
  • 6 ounce broccoli slaw bagged -find in the produce dept
  • 5 ounce carrots julienned
  • 2 heads broccoli chopped
  • ¼ cup red onion diced
  • ½ cup low sugar dried cranberries
  • ⅓ cup goji berries
  • ¼ cup sunflower seeds
  • Dressing:
  • ¼ cup olive oil
  • ¼ cup pomegranate vinegar (or other flavor)
  • 1 clove garlic minced
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 Tablespoon honey or maple syrup
Prevent your screen from going dark

Instructions

  • Prepare dressing by combining all ingredients. Stir well.
  • Place kale in a large bowl and add 2-3 Tablespoons dressing.
  • With hands, massage and rub dressing into kale 2-3 minutes to soften texture of kale.
  • Add all remaining ingredients to bowl then top with remaining dressing.
  • Stir well.

Notes

Expert tips

  •  "Massage" the kale- it really makes a big difference in the texture of the salad. Simply strip the kale from the stems, wash and dry well then add a little dressing or lemon juice and use your fingertips to massage the kale a few minutes. Then tear into smaller pieces.
  • If time saving tips are important, be sure to look for pre-prepped veggies at your store.
  • Make this salad ahead if desired and store in refrigerator.
 
Nutrition Facts
Superfood Salad
Amount per Serving
Calories
 
247
Calories from Fat 117
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
10
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
8
g
Sodium
 
288
mg
12
%
Potassium
 
872
mg
25
%
Carbohydrates
 
31
g
10
%
Fiber
 
7
g
28
%
Sugar
 
15
g
17
%
Protein
 
8
g
16
%
Vitamin A
 
5510
IU
110
%
Vitamin C
 
211
mg
256
%
Calcium
 
131
mg
13
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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319 shares

Comments

  1. Donna Lambe says

    August 08, 2020 at 3:48 am

    Broccoli slaw recipe would be handy 🤔

    Reply
    • Charlotte says

      August 08, 2020 at 9:56 am

      Look for broccoli slaw in the produce area of your grocery store. It is usually near the packaged slaw and salad mixes. Thanks for visiting and hope you enjoy this recipe!

      Reply
5 from 4 votes (4 ratings without comment)

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Hi, I'm Charlotte

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