Heart-Healthy Sweet Kale Salad

Elevate your healthy eating game with this Heart-Healthy Sweet Kale Salad, a vibrant medley of nutrient-packed ingredients and irresistible flavors. Featuring a base of tender kale, crisp baby spinach, shredded red cabbage, and sweet grated carrot, this salad shines with the delightful crunch of toasted sliced almonds and sunflower seeds, paired with the natural sweetness of dried cranberries. A zesty homemade dressing of extra-virgin olive oil, fresh lemon juice, balsamic vinegar, a touch of honey, and Dijon mustard ties everything together, creating a perfect balance of tangy, sweet, and savory. Ready in just 15 minutes and packed with fiber, antioxidants, and heart-friendly fats, this kale salad makes for a wholesome side dish or a light main course. Its fresh, colorful presentation is sure to impress, and it’s just as delightful served immediately or chilled for later.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 6 cups kale (curly or lacinato)
• 2 cups baby spinach
• 1 cup red cabbage, shredded
• 1 carrot, grated
• 0.25 cup sliced almonds, toasted
• 0.25 cup dried cranberries (unsweetened, if possible)
• 2 tablespoons sunflower seeds, unsalted
• 3 tablespoons extra-virgin olive oil
• 1.5 tablespoons fresh lemon juice
• 1.5 tablespoons balsamic vinegar
• 1 teaspoon honey
• 0.5 teaspoon Dijon mustard
• 1 clove garlic, minced
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash the kale thoroughly under cold water and pat dry.

Step 2

Remove the tough stems from the kale leaves and chop the leaves into bite-sized pieces.

Step 3

In a large bowl, combine the chopped kale, baby spinach, shredded red cabbage, and grated carrot. Toss gently to mix.

Step 4

Toast the sliced almonds in a dry skillet over medium heat for about 2-3 minutes, stirring frequently until golden and fragrant. Remove from heat and let cool.

Step 5

Sprinkle the toasted almonds, dried cranberries, and sunflower seeds onto the greens mixture.

Step 6

In a small bowl or jar, whisk together extra-virgin olive oil, lemon juice, balsamic vinegar, honey, Dijon mustard, minced garlic, salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the salad and toss gently to ensure the greens are evenly coated.

Step 8

Let the salad sit for about 5 minutes to allow the flavors to meld.

Step 9

Serve immediately or refrigerate for up to 2 hours before serving. Enjoy!

Nutrition Facts

Serving size	(840.0g)

Amount per serving	% Daily Value*
Calories	1098.0

Total Fat 70.3g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 938.8mg	0%
Total Carbohydrate 109.4g	0%
Dietary Fiber 22.0g	0%
Total Sugars 47.8g
Protein 31.3g	0%

Vitamin D 0IU	0%
Calcium 850.3mg	0%
Iron 12.1mg	0%
Potassium 2950.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.9%

Protein: 10.5%

Carbs: 36.6%