There’s so many healthy benefits for including kale in your diet. Did you know kale contains more iron than beef, more calcium than milk and 10x more Vitamin C than spinach? Not to mention it’s good for your eyes, skin, bones, lowers cholesterol, helps with weight loss, reduces the risk of heart disease, and cancer! No wonder it is called a SUPER FOOD!
This delicious and healthy kale chopped salad recipe is a great way to throw some super food veggies together and enjoy a satisfying crunchy salad. This has become one of my go-to salads to make as a large batch and enjoy my with dinner for a couple meals. Depending on your preferred toppings or dressings, this salad can be served like a sweet coleslaw or as a savory salad. As a little tip – if you have any family members that are not fond of Brussels sprouts, this is a great way to sneak them in!
What is a chopped salad? It is a salad where all the ingredients have been chopped to a fairly uniform size. Yes, chopping the salad ingredients does take a little more work, but it is definitely worth it as the chopping allows the flavors to mingle.
For some great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.
More wonderful Salads and Salad Dressing Recipes.
Super-Food Kale Chopped Salad Recipe:
Classic Raspberry Vinaigrette Recipe:
For sweet and light salad use my Classic Raspberry Vinaigrette dressing recipe and top with craisins, blue berries and/or your favorite crushed nuts (sunflower seeds, pumpkin seeds, almonds or pecans, etc.)
In a blender or food processor, combine raspberry vinegar, raspberries, honey, and basil leaves; whirl 1 minutes or until well blended. With the motor on, add olive oil in a slow steady stream, whirling until dressing is smooth. By gradually whisking or blending the oil into the vinegar, you create an emulsion (a mixture of two liquids that usually do not combine smoothly).
Store, covered, in the refrigerator. Serve at room temperature.
Yields 2 cups
Low-Fat Ranch Dressing Recipe:
For a creamy savory salad, use my low-fat ranch dressing recipe and top with chopped black olives or avocado to add a healthy fat and sprinkle with grated parmesan cheese.
10 ounces non-fat plain Greek yogurt
Packet of Ranch Salad dressing Seasoning
Skim or 1% Milk
In a small bowl, mix together the yogurt and ranch seasoning. Add 1 tablespoon of milk at a time until you have reached the desired consistency.
Store, covered, in the refrigerator. Serve cold. Dressing can keep in refrigerator for up to 3 to 4 days.
Yields 6 to 8 servings.