Pass the Health

A Refreshing and Nutritious Salad for Any Occasion

If you’re looking for a vibrant, nutrient-packed salad that’s both delicious and satisfying, the Strawberry Kale Salad is an excellent choice. With the perfect balance of sweet, juicy strawberries, rich, earthy kale, and a tangy balsamic dressing, this salad is both refreshing and full of flavor. Whether served as a side dish or a light meal, it offers the perfect combination of healthy fats, fiber, and vitamins.

The unique touch of massaging the kale helps soften its texture and reduce some of its natural bitterness, making this salad a crowd-pleaser. The addition of avocado, toasted nuts, and seeds makes this dish even more nutrient-dense while enhancing the flavor profile.

Why the Strawberry Kale Salad Is a Healthy Choice

This salad is loaded with nutrients that support overall health:

Kale: Known for being high in vitamins A, C, and K, kale is an excellent source of antioxidants, fiber, and minerals. It supports healthy digestion and helps maintain strong bones.
Strawberries: Packed with vitamin C, fiber, and antioxidants, strawberries help boost the immune system, improve skin health, and support heart health.
Avocado: Full of monounsaturated fats, avocado supports heart health and provides a creamy texture to the salad, making it more satisfying.
Nuts/Seeds: Adding a variety of nuts or seeds boosts the healthy fats in this salad, as well as providing fiber and protein. They also enhance the overall crunch and flavor of the salad.
Dijon Mustard: This simple ingredient adds flavor without extra calories, while also containing some antioxidants.

For more information on the health benefits of kale, you can refer to this Healthline article on kale.

Ingredients for Strawberry Kale Salad

3 tablespoons olive oil
2 tablespoons balsamic vinegar
¼ cup water
1 teaspoon Dijon mustard
Salt and pepper to taste
5 ounces of fresh baby kale
1 pint of strawberries, hulled and sliced
1 teaspoon sugar
1 avocado, diced
¼ cup nuts or seeds of your choice

Step-by-Step Instructions for Strawberry Kale Salad

Prepare the Strawberries: In a medium bowl, combine the sliced strawberries and sugar. Gently toss the strawberries to coat them evenly in the sugar. Set them aside for about 5 minutes to allow the sugar to draw out the natural juices from the strawberries.
Make the Dressing: In a large salad bowl, whisk together the olive oil, balsamic vinegar, water, Dijon mustard, salt, and pepper. Continue whisking until the dressing is creamy and emulsified. Taste the dressing and adjust seasoning as needed. Set it aside.
Toast the Nuts or Seeds: Heat a pan over medium heat and toast your choice of nuts or seeds. Keep an eye on them as they can burn quickly. Once they are lightly charred, remove them from the heat and set them aside to cool.
Massage the Kale: Pour the dressing over the fresh baby kale. Using your hands, gently massage the kale leaves until they are evenly coated with the dressing. This process softens the kale and reduces the bitterness.
Assemble the Salad: Add half of the strawberries and toasted nuts or seeds to the kale and toss everything together. Top the salad with the remaining strawberries, nuts, and seeds.
Serve and Enjoy: Serve the salad immediately for the best flavor and texture. If you’re planning to transport or save it, wait until just before serving to add the dressing and toss everything together.

Preparation Details

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings

This salad comes together quickly, making it a perfect addition to your meals when you want something fresh and healthy but don’t have a lot of time to prepare.

Nutritional Information (Per Serving)

Calories: 577 kcal
Carbohydrates: 39g
Protein: 9g
Fat: 47g
Saturated Fat: 6g
Polyunsaturated Fat: 7g
Monounsaturated Fat: 31g
Sodium: 102mg
Potassium: 1,225mg
Fiber: 16g
Sugar: 17g
Vitamin A: 7.26 IU
Vitamin C: 215mg
Calcium: 250mg
Iron: 4mg

Why You Should Make This Strawberry Kale Salad

This Strawberry Kale Salad is not just beautiful to look at, but it’s also full of vibrant, nutrient-rich ingredients that provide essential vitamins and antioxidants. The fresh strawberries paired with the richness of avocado and the crunch of nuts or seeds create a delightful contrast in both texture and flavor. Plus, it’s a great source of fiber, healthy fats, and vitamins, making it a perfect choice for a nutritious meal or side dish!

Try This Strawberry Kale Salad Today!

I hope you love this Strawberry Kale Salad as much as I do! It’s a quick and easy way to enjoy the goodness of kale and strawberries, all dressed up in a delicious balsamic dressing. Whether for lunch, dinner, or as a side dish for a family meal, this salad will surely impress.

Did you try this Strawberry Kale Salad? I’d love to hear how it turned out or see your beautiful creation on Instagram! For more vibrant salad ideas, check out my other healthy salad recipes here.