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Epic Chopped Kale Salad

Epic Chopped Kale Salad


  • 1 large bunch dinosaur Kale, stemmed and thinly sliced crosswise
  • 2 mini cucumbers (or 1 large cucumber), thinly sliced
  • ¼ red onion, thinly sliced
  • ¼ Cup dried cranberries
  • 2 Tablespoons pine nuts
  • ¼ Cup balsamic dressing, such as Tessemae’s
  • 2 protein bars, such as Epic Bison bars


In a mixing bowl, toss together the kale, cucumbers, onion, cranberries, pie nuts, and balsamic. The salad can be packed up to a day ahead.

Serve the salad topped with the crumbled protein bar.


Written By Kristen Dittami - August 19 2014

Epic bars are a fast, easy way to add protein to your bagged lunch. Keep a box in your desk drawer and all you need are some veggies and Tesse dressing for a meal. We also love using kale in lunch salads because you can toss the whole salad in the morning. The kale will marinate, but it wont wilt away like lighter lettuce.

What you need

1 large bunch dinosaur Kale, stemmed and thinly sliced crosswise
2 mini cucumbers or 1 large cucumber, thinly sliced
¼ red onion, thinly sliced
¼ cup dried cranberries
2 tablespoons cup pine nuts
¼ cup Tessemae’s Balsamic Dressing
2 Epic Bison bars

What to do

In a mixing bowl, toss together the kale, cucumbers, onion, cranberries, pie nuts, and Balsamic. Salad can be packed up to a day ahead. Serve topped with the crumbled Epic bar.

Loaded Veggie Chopped Kale Salad

Whether you are trying to detox, consume more vegetables or just eat an all around healthier diet, this filling Chopped Kale Salad is for you! Loaded with vitamins, minerals, antioxidants, fiber and even some protein and covered in a tangy mustard vinaigrette, this is no wimpy salad!

Most of the world is trying to eat a healthier diet this month. “Healthy eating” means something different to everybody. Generally speaking though, most people will agree that consuming more vegetables is a good thing. And probably something we could all do a little better. Some will enjoy it, some will not. The difference usually lies in how satisfied you feel. Variety is the spice of life, so don’t commit yourself to a lifetime of iceberg lettuce and celery sticks. Eat the rainbow, including a wide variety of different fruits and vegetables and eat a variety of textures as well. Sometimes texture is even more important than flavor! This Chopped Kale Salad delivers on EVERY level!

Not only is this kale salad beautiful, but it’s crunchy (cabbage, seeds), crisp (peppers,cucumbers), creamy (avocado), tangy (mustard vinaigrette), and sweet (cherry tomatoes, touch of maple syrup). Full of fiber, protein, vitamins and minerals, this is no bird food!

Whether you devour this chopped salad as your main meal or enjoy it as a starter or side, your body will surely thank you. No more food comas when you eat good for you energizing fare. Plants are where it’s at!

One of the great things about kale, besides it’s nutritional content, is that it’s so hearty. You can make a big batch of this salad, pour the dressing over it and keep it in the fridge for several days without it wilting. And that means easy, healthy grub at your fingertips every day. No excuses!

Give this Loaded Veggie Chopped Kale Salad a try and come back to leave me a comment letting me know how great you felt afterwards! Find me on Facebook, Twitter and Instagram too!

Busch's Fresh Food Market shares recipe for power packed spring salad

(WXYZ) — Eating healthy doesn't have to be a sacrifice of flavor.

In fact, with the right ingredients and a few seasonings your dish can still pack a punch.
Chef Rebecca Wauldron of Busch's Fresh Food Market shares recipe for power packed spring vegetable & farro salad. It's posted below. Enjoy!

Spring Vegetable & Farro Salad
(Serves 6)

1 cup dried whole grain farro (whole barley may be substituted)

1 quart vegetable stock or water

6-8 ounces fresh Asparagus, ends trimmed and cut into bite sized pieces.

6-8 ounces sugar snap peas, strings removed and sliced diagonally in half

1 bunch Lacinato Kale (also called dinosaur kale), stems removed and chopped

Sea Salt & Ground Black Pepper

2 tablespoons fresh lemon juice

1 tablespoon Dijon Mustard

3-4 tablespoons Extra Virgin Olive Oil

3-4 tablespoons chopped fresh dill

1. Combine the vegetable stock (or water) in a saucepan with the farro and bring to a boil. Reduce the heat to a simmer, and cook the farro until it is tender, about thirty minutes. Add water if necessary during the cooking process to keep the farro covered as it cooks. Drain any remaining liquid from the farro and place it in a large bowl.

2. Fill the empty saucepan with water and bring it to a boil over high heat. Reduce the heat slightly, add the asparagus and snap peas, cover, and simmer for about two minutes. Drain the vegetables and immediately rinse under cold water. Add the blanched vegetables, along with the chopped kale, to the bowl with the cooked farro.

3. Combine the lemon juice, Dijon Mustard, garlic, olive oil, and salt and pepper to taste in a bowl. Whisk to combine and pour over the farro and vegetables.

4. Add the dill, scallions, and feta to the bowl with the farro and vegetables. Toss to combine and serve.

Super-Food Kale Chopped Salad Recipe

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.

Chopped Kale Salad with Cranberries for Thanksgiving!

One of my all-time favorite things to do is to take common flavor combinations and implement them in a completely different recipe.

This chopped kale salad with cranberries is the perfect example of this!

Instead of making a sweet cranberry orange sauce or cranberry and orange muffins, why not toss those tart and sweet flavors into a nutritious kale salad recipe.

Not only is this chopped kale salad with cranberries and an orange vinaigrette super nutritious for you, but it is also loaded with Fall and Winter flavors that make it a pretty impressive Christmas and Thanksgiving salad recipe.

So without further ado, let&rsquos dive into how to prepare kale for salad, how to make a maple orange vinaigrette dressing, the best way to make this Thanksgiving salad recipe in advance, and what to eat with kale salad.

California Chopped Kale Salad

This fresh California Chopped Kale Salad combines everything I love into one giant bowl of health. Warm weather, sun kissed skin, toes in the sand and plants on plants on plants.

Okay maybe a little champagne too… that sounds like the perfect day!

California-inspired, its lean, clean and green with a whole lotta crunch, all the veggies and a subtle hint of sweetness from flaked coconut and juicy grapes, in each and every bite. Does that not sound heavenly?! Chopped salads are THE best. You get a little bit of everything in each bite, rather than a mouthful of dry kale here and there, which is what turns people off from kale in the first place. But nope, not here. All ingredients are similar in size to love on your tastebuds at every forkful.

A real crowd-pleaser, for sure and perfect for all your summer festivities.

Powered with quinoa, chopped kale, protein-rich edamame, diced bell peppers, hydrating grapes, sweet corn, finely shredded carrots, crunchy pecans, flaked coconut and fresh cilantro. Me oh my! You won’t even notice the whopping 3 cups of shredded kale because it only gets better with time.


The fresh ingredients and flavors overpower the kale while the dressing softens it. Not that you always want to overpower the taste of kale, (I personally love it now) but there are times when a salad doesn’t sound good… this recipe instantly changes that!

Since we can’t always have champagne with lunch, I figured the next best thing was to make a simple champagne vinaigrette to enhance the flavors and keep it light rather than incorporate a heavy dressing. There’s a time and place for creamier dressings but this salad does not need it! So whisk up my simple homemade dressing and call it a day.

This California Chopped Kale Salad can be eaten cold or slightly warm ? either way is absolutely delicious. A cold bowl for lunch or a warm bowl for dinner. All you do is cook the quinoa, chop the kale in a big bowl using kitchen scissors, shred the bell pepper and carrot in a food processor (or chop it real quick) add in the coconut, pecans, corn, edamame and grapes, then mix everything together. Whisk the dressing ingredients together, pour it over your big bowl of goodness. That?s it!

In under 30 minutes you’re left with a filling, nourishing, absolutely delicious meal for lunches during the week, summer parties, beach days and beyond.

Healthy eating doesn’t have to be complicated.

Make this Chopped Salad along with my Spicy Black Bean Veggie Burgers and Lemon Coconut Energy Balls for snacks, and you’re set for the whole week!

Chopped Kale Salad with Pickled Onions & Avocado

Slice the onion into thin rings. Place in a medium bowl and add the vinegar. Use tongs to stir. Give them a stir every so often- they will soften as they sit.

In a small bowl, whisk together the lemon juice, oil, honey, salt, and pepper (about 12 turns on pepper mill).

Put the pine nuts into a small skillet and place on the stove over medium heat. Cook, stirring or tossing often, until lightly toasted and fragrant, 3 to 4 minutes. Let cool.

Remove the kale leaves from the stems. Wash and spin dry in a salad spinner. Now stack a bunch of leaves together and thinly slice so they’re shredded. Add to a large salad bowl. Toss well with the vinaigrette. Use tongs to lift the onions out of the vinegar- let the excess vinegar drip off (discard the vinegar). Add to the kale and toss.

To dice the avocado, cut it in half and remove the pit. Then, without cutting through the skin, score the flesh in a crosshatch patter. Scoop out the pieces and scatter over the salad. Grate the Parmesan over everything and add a little more pepper. Sprinkle the pine nuts.


  • 1 ½ tablespoons olive oil
  • ⅓ cup panko breadcrumbs
  • ½ teaspoon black pepper
  • ¼ cup mayonnaise
  • ¼ cup plain Greek yogurt
  • 1 teaspoon grated lemon zest, plus 3 Tbsp. fresh juice (from 1 lemon)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon kosher salt
  • 1 teaspoon grated garlic (from 2 garlic cloves)
  • 1 tablespoon finely grated Parmesan cheese plus more for topping
  • 8 cups finely chopped curly kale (from 1 [8-oz.] bunch)
  • 2 large hard-cooked eggs (grated on large holes of box grater)

Heat olive oil in a small skillet over medium-high. Add panko breadcrumbs and black pepper. Cook, stirring occasionally, until golden brown, 5 minutes. Remove from heat set aside.

Whisk together mayonnaise, plain Greek yogurt, grated lemon zest plus fresh juice, Dijon mustard, Worcestershire sauce, kosher salt, grated garlic, and finely grated Parmesan cheese in a large bowl. Add finely chopped curly kale toss with tongs until kale is thoroughly coated. Gently fold in large hard-cooked eggs and panko mixture. Sprinkle with additional Parmesan.

Recipe Summary

  • 1 bunch lacinato kale, ribs discarded and leaves cut into thin strips
  • 1 teaspoon olive oil
  • 2 pinches salt
  • ¼ cup olive oil
  • 1 lemon, juiced
  • 1 tablespoon Dijon mustard
  • 1 teaspoon maple syrup, or more to taste
  • ¼ teaspoon ground cumin
  • 1 pinch garlic powder, or to taste
  • 1 pinch cayenne pepper, or to taste
  • salt and ground black pepper to taste
  • 2 carrots, grated
  • ½ cup frozen roasted corn (such as Trader Joe's®), thawed
  • ¼ cup crushed tortilla chips
  • ¼ cup dry-roasted almonds, coarsely chopped
  • 2 tablespoons grated smoked white cheese (such as Beecher's® Smoked Flagship)
  • 2 hard-boiled eggs, chopped

Place kale in a large serving bowl add 1 teaspoon olive oil and 2 pinches salt. Gently massage the oil and salt into kale. Set aside to allow kale to soften, about 10 minutes.

Combine 1/4 cup olive oil, lemon juice, Dijon mustard, maple syrup, cumin, garlic powder, cayenne pepper, salt, and pepper in a plastic or glass container with a lid. Cover container and vigorously shake until dressing is light yellow and evenly combined.

Layer carrots, roasted corn, tortilla chips, almonds, and smoked cheese on top of kale. Drizzle dressing over salad. Mix salad using tongs to evenly distribute. Gently stir eggs into salad.

How to Make an Epic Salad

  • Author: Curt & Tina (On Our Heals)
  • Prep Time: 15 minutes
  • Total Time: 15 minutes


We like to build a salad of epic proportions to ensure we are eating variety of healing veggies each day. Salads are one of the easiest ways to incorporate different vegetables into your diet, and by focusing on variety, texture, and flavour, your salad will not only be healthy but delicious too!


  • 3 cups kale, finely chopped
  • 1 tbsp extra virgin olive oil
  • ½ small purple cabbage, thinly sliced
  • 1 sweet potato, shredded
  • 1 medium beet, peeled and shredded
  • 1 cup brussels sprouts, thinly sliced
  • ¼ head cauliflower, riced
  • 2 small broccoli crowns, riced


  1. Add the kale to a large bowl and drizzle it with olive oil, massaging the kale with the oil for about 30 seconds or until the leaves are hydrated and have softened slightly.
  2. Add your remaining vegetables and protein, and toss well.
  3. Drizzle with your favourite dressing and serve.

Did you make this recipe?

Tag @onourheals on Instagram and hashtag it #onourheals

Tina is successfully optimizing health and healing illness (and helping others do the same) with the help of her husband, Curt. Read Curt & Tina’s inspiring story, “From on our heels to On Our Heals”. Feel free to send them a message.

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We're Curt & Tina, the blogging couple behind On Our Heals. We're successfully optimizing health and healing illness through healthy and delicious recipes, good wellness habits, and the support of each other. So glad you're here with us! Read our story >

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