Kale Fruit Salad with Black Apricot

Black apricots were a new one on me, so I bought 2 to try out.  They tasted like regular apricots, but I thought they may be better nutritionally because they have a purple skin.

Layer or toss to make a salad:
1+ cup kale, ripped into bite sized pieces
2 black apricots, chopped
1 nectarine, chopped
1 mango, peeled, chopped

Serve with
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)


Rated a 4.55 on the Kale Scale

Pear Kale Salad with Stonefruits

Here is a fruit salad that perked up a rainy June day. It was paired with a yummy wild salmon filet for my dinner on last Saturday.

Put these items together in a bowl (layer, toss, whatever):
1.25 cups of Kale, ripped to bite size pieces
1 nectarine, chopped
1 kiwi, peeled, chopped
1 apricot, chopped
1 red pear, chopped

Serve with:
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)
3 tsp walnuts, chopped fine

Rated a 4.67 on the Kale Scale

Vegetable Barley Soup with Kale

Another "fast food" meal with another Amys brand organic soup. I ate all the soup (i.e. the whole can which is about 2 servings). Very good!

Put in a mixing bowl and heat in microwave 3 minutes:
1 can (14 oz) Amys Organic Vegetable Barley Soup
1.15 cups Kale, ripped to bite size pieces

Serve with a dollop of non-fat plain greek yogurt.

Rated a 4.55 on the Kale Scale.

Chicken with Green Olives on Steamed Kale

The basis for this is a recipe from Cooking Light a couple years ago - Chicken with Green Olives. I divided it in half; got 4 servings; and instead of serving on coucous, as it calls for, I served it on a bed of steamed kale. Also added a dollop of greek non-fat plain yogurt. The nutrition numbers are for 1 serving, on the bed of kale with yogurt.

This recipe makes 4 servings.

Saute to brown on each side:
2.5 tsp   olive oil
1.125 lb  chicken breast, boneless, skinless, cut into pieces
1/2  tsp   ground pepper
1 tsp  Mrs Dash

While the chicken is cooking, put flavoring mix into a bowl:
3/4  cup onion, chopped
1/4  cup fennel bulb, chopped
1 tsp garlic, minced
2 tsp ginger, fresh, peeled, shredded
1/2 tsp cumin
1/2 tsp paprika (hot)
1/2 tsp cinnamon
1/4 tsp turmeric
dash chili powder
1 bay leaf

Set chicken aside on a plate, and
Saute the flavoring mix in the pan for about 5 minutes.
Add 1 cup veggie broth, and stir around.

Put the chicken back in the pan and bring the broth to boil and simmer uncovered for 15 minutes.

While chicken cooks, microwave 2 minutes:
1/3 cup green olives, pitted and halved
1 Tbsp lemon juice
water to cover olives
Add the olives to the chicken, simmer until chicken is done.

While chicken and olives continues to simmer, microwave:
1.25 cups kale until wilted.

To serve ..
Put the steamed kale on plate.
Add chicken.
Spoon some of the liquid, and sauce over the chicken and olives
Add a dollop of greek non-fat plain yogurt to the plate.

Rated a 4.8 on the Kale Scale.

Baked Chicken Kale Salad with Spiced Pumpkin Seeds

With some of the buttermilk marinated baked chicken, I made this salad. It was very good, and nice way to get my protein.

Toss, layer or whatever - make salad with:

1.25 cups kale, ripped to bite size pieces
4 oz baked chicken breast tender, marinated in buttermilk and spices
8 cherry tomatoes, halved
10 black olives, halved
3 tsp pumpkin seeds, spiced (curry, cinnamon, chili)
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)


Rated a 4.7 on the Kale Scale.

Kale Salad with Grapefruit and Melon

What to do to make a kale salad that is different?  Combine watermelon and grapefruit! This combo was ok, but could have used something else to transition between the fruit flavors. Still, it was an effective salad and I ate the whole thing!

Toss, layer or how ever you like, make the salad with:

1+ cups kale, ripped to bitesize pieces
1 grapefruit, peeled and chopped
3/4 cup watermelon, chopped
2 Tbsp sliced olives
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)


Rated a 4.49 on the Kale Scale

Mango Kale Salad with Chicken

I baked some chicken tenders to take with my lunch. Had enough for a couple of salads, too. After marinating for couple hours in buttermilk and spices (curry, pepper, cardamon, cinnamon,  I baked the chicken pieces. (Not sure how to account for the calorie count when you marinate and most of the marinade isn't absorbed, so I used one of my other chx recipes for the calorie count - dredge in spices and cook on top of stove.)

Toss, layer or whatever - make the salad as follows:

1+ cups of kale, ripped to bite size pieces
1 mango, peeled and chopped
1 apricot, pitted and chopped
40 red grapes, halved
4 oz chicken breast, cooked and chopped up
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)


Rated a 4.68 on the Kale Scale

Kale Salad with Mango Salsa

I bought the mango salsa to go with a hunk of fresh rockfish, and used the extra to go in the Kale Salad. The salsa was made fresh at Whole Foods.  This salad was delicious and a nice pairing to the fish.

Mix, toss, layer - whatever you want - make salad with:

1+ cups of kale, ripped to bitesize pieces
4 oz mango salsa (diced with mango, pineapple, lime, jalapeno, cilantro, red pepper)
1/4 cup watermelon, cut up
2 Tbsp sliced olives, black
3 tsp coconut, shredded, unsweetened (Bob's Red Mill)
2 Tbps Fig Balsamic Dressing (Cindy's Kitchen for Whole Foods)

Rated a 4.65 on Kale Scale

Two Fruit Kale Salad

A nice little salad to go with a salmon fillet. Next time, I'd add 1/2 of the dressing on the bottom and 1/2 on the top. But, was still good.

Layer, mix, toss - whatever - put this together with:

1.25 cups Kale, ripped to bite size pieces
1 apricot, chopped
1 plum, chopped
3/4  of one carrot, shredded
2 Tbsp Fig Balsamic Dressing (Cindy's Kitchen)
2 tsp pumpkin seeds, toasted and spiced (chili, cinnamon, curry)


Rated at 4.5 on the Kale Scale.

June Kale Salad

Simple, and using stuff I have in my fridge. Delicious!

Toss, layer, mix these ingredients to make the salad:

1.25 Cups Kale, ripped to bite size
20 red grapes, halved
8 olives, castel vetrano, green, pitted, halved
8 grape tomatos, halved
3 radishes, sliced thin
1 Tbsp pumpkin seeds, toasted and spiced (curry, cinnamon, chili)
.5 oz cheddar, white, sliced thin and place around the salad

Top with and serve:

2 Tbsp Fig Balsamic Dressing



Rated 4.7 on the Kale Scale

Coconut Dusted Fruit 'n' Kale Salad

Using unsweetened shredded coconut from Bob's Red Mill - delicious! This was a simple salad and very tasty.

In this order (only because it's the way I made it, you can layer, toss or whatered):
1.25 cups of kale, ripped to bite size
1 apricot, pitted and chopped up (fresh not dried)
1 pear, Bosc, cored and diced big
25 grapes, red, halved
1 tsp shredded coconut, unsweetened
1 Tbsp pumpkin seeds, toasted and spiced (cinnamon, curry, chili)
2 Tbsp Fig Balsamic Dressing (the kind with 30 cal per serving)

Serve!


Rated a 4.7 on the Kale Scale.

Kale Fruit Layered Salad

A fruit salad for dinner. Very good!

Layer #1
3/4 cup kale, ripped to bite size
5 grapes, halved
1/4 cup blueberries
10 strawberries, cut up
1 tsp coconut flakes, unsweetened
1 tsp pumpkin seeds, spiced and toasted
1 Tbsp Fig Balsamic Dressing

Layter #2
1/2 cup kale, ripped to bite size
15 grapes, halved
1/4 cup blueberries
1/2 oz white cheddar, crumbled
1 tsp pumpkin seeds, spiced and toasted
1 Tbsp Fig Balsamic Dressing

Rated a 4.7 on the Kale Scale

Indian Samosa Wrap on a Bed of Kale

This was a simple, easy and pretty darn healthy.

Steam or microwave
 1 cup of Kale and put on your dinner plate.

Microwave
1 Amy's Kitchen Indian Samosa Wrap and place that on top of the kale.

Top with
1/2 cup yogurt (non-fat, greek) and 1-2 teaspoons spiced pumpkin seeds.

Rated a 4.67 on the Kale Scale.