Skip to Content

Published on April 11, 2016

Recipe: Red and green kale salad

Kale Salad1/2 lb. Tuscan kale (1 large bunch)
2 tbsp. apple cider vinegar
1 tbsp. extra virgin olive oil
2 tsp. sugar
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/2 cup diced red bell peppers (about ½ medium red bell pepper)
1/3 cup dried cranberries*

Using clean hands, pull leaves from kale stalks. Discard stalks. Tear kale leaves into bite-sized pieces, and place in a large bowl. Pour vinegar and olive oil over kale leaves, and massage with your fingers. Add sugar, sea salt, and freshly ground black pepper, and massage again. Toss with red peppers and dried cranberries. Divide evenly among four bowls.

Note: There are two main types of kale. Tuscan, or lacinato, kale comes in big, dark green leaves. You can substitute with curly kale.

Serves four. Each 1-cup serving contains about 81 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 175 mg sodium, 16 g carbohydrates, 7 g sugar, 2 g fiber, and 3 g protein.

* Some bariatric patients have trouble digesting dried cranberries. If you are post-op, you may want to omit.

Share Page

A Member of Trinity Health

© 2018 Mercy Health System   |   All Rights Reserved.   |   Privacy Policy   |   Non-Discrimination Policy