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Kale, pineapple and sunflower seed salad recipe

Kale, pineapple and sunflower seed salad recipe


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  • Recipes
  • Dish type
  • Salad
  • Green salad
  • Kale salad

Fresh kale is tossed with crushed pineapple, lemon juice and sunflower oil to create this sweet and savoury salad the whole family will love.

1 person made this

IngredientsServes: 10

  • 2 bunches kale, stems removed and leaves finely sliced
  • 1 (400g) tin crushed pineapple, undrained
  • 80ml lemon juice
  • 60ml sunflower seed oil
  • 75g sunflower seeds, or to taste (optional)

MethodPrep:10min ›Ready in:10min

  1. Place sliced kale in a large bowl. Mix pineapple, lemon juice and sunflower oil together in a bowl; pour over kale and toss. Sprinkle sunflower seeds over salad.

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Reviews & ratingsAverage global rating:(5)

Reviews in English (4)

by hollyglightly

I feel like you have to make this a day ahead and let the lemon juice and pineapple enzymes do their work to soften and remove bitterness from the kale. It's decent the first day, but amazing on the next! So if you have time, MAKE AHEAD. Cheap, tasty and sure to please lots of folks. I sub some pepitas (roasted pumpkin seeds) for the sunflowers for variety. Love this recipe!-21 May 2014

by Chris25

I really enjoyed this recipe! Massaging the kale really did cut down on the bitterness. The recipe itself is a nice change. I had a lot of kale to use up and needed something different to alleviate flavor fatigue. It held up well in the fridge so the leftovers were good as well. Thanks for sharing!-13 Oct 2013


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Kale and Quinoa Salad with Black Beans

I’ve always said that I could eat soup year-round, but this summer, eating anything warmer than body temperature makes me want to rip off all my clothes–not in a sexy way but in a “flames are about to start shooting out of my eyeballs” way. You women over 50 know what I mean. So there are big gaps in my weekly menus that used to be filled with soup.

The great thing about a good bean and vegetable soup is that it’s pretty much a one-pot meal, so I’ve been experimenting with salads that have the same ease and simplicity but are delicious and refreshing when served cold. This salad is one of my attempts to have it all–beans, grains (or seeds, in the case of quinoa), and vegetables–in one big bowl. It’s similar to my International Quinoa Salad, except that with 4 to 6 cups of raw kale, it has a much higher amount of vegetables.

Massaging the dressing into the kale tenderizes it, but if you’re not a fan of raw kale, you can steam it for a few minutes to make it even more tender. If you do opt to massage the kale, think deep tissue massage and not gentle Swedish massage. Massage it like you mean it!

This one-salad-bowl meal is one of those dishes that improve with age, so if you have the time, make it a day ahead and enjoy its blend of lemon, cumin, and chile flavors even more. And keep your clothes on.


Chickpea Kale Salad Sauté

This is a delicious Chickpea Kale Salad oil-free recipe that can serve as a main dish or a side dish. It’s also good warm or as a cold leftover.

It’s packed with nutrition, containing 10 grams of fiber, 15 grams of protein, 359% RDV of Vitamin A, 245% Vitamin C and 26% Iron. Eat this dish for lunch and you’ve hit much of your daily nutrient requirements.

It’s packed with nutrients, but 1 serving only has about 220 calories so if you want it to be a one dish meal, you may want to eat 2 servings. It pairs well with Oven Roasted Red Potatoes to give it a little more volume.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

  • 1/2 cup vegetable broth
  • 1 lb kale chopped, stems removed
  • 1 cup mushrooms sliced
  • 1 can garbanzo beans 15 oz, drained and rinsed
  • 1 cup grape tomatoes or cherry tomatoes, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp garlic cloves minced (2 cloves)
  • 1 tsp dried rosemary

Serving size is about 1 1/2 cups.

You can serve this with roasted potatoes, quinoa, rice, spaghetti squash or another of your favorite side dishes.

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Broccoli Sunflower Seed Slaw with Poppy Seed Dressing

In large bowl, toss together broccoli slaw and dressing. Chill in fridge for at least 1 hour and up to 24 hours. Add sunflower seeds and toss just before serving. Add salt to taste.

NUTRITIONAL INFORMATION per 3/4 cup serving:
103 calories 6.5g fat 9.4g carbs 2.9g fiber 4g protein.
Weight Watchers PointsPlus: 3 points

To adjust the recipe for any quantity, combine ingredients using this formula:
--1 cup broccoli slaw
--1-1/2 to 2 tablespoons poppy seed dressing
--1-1/2 to 2 tablespoons sunflower seed kernels

*bags of pre-shredded broccoli slaw (with carrots) can be found in the produce section of most grocery stores.

This salad is as easy as it gets!

I use the convenience of a bag of pre-shredded broccoli & carrots so it can be assembled in under 5 minutes, put in the fridge, and ready to serve an hour later. It's a great side with sandwiches, pulled pork, burgers & grilled meats.

If you haven't tried these bags of pre-shredded broccoli before, you may be surprised that it tastes much like regular cabbage slaw. There is not a distinctive broccoli taste at all. So if you or people you're feeding don't like broccoli normally, you may like this. Give it a try.

This salad is CRAZY good for you!

  • Broccoli is a super food. Ounce for ounce it has more Vitamin C than orange juice, more calcium than milk, and more fiber than whole wheat bread. It has Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A. And, it has these minerals:calcium, iron, magnesium, phosphorus, potassium, and zinc. (source)
  • Carrots are high in beta carotene, antioxidants, and fiber. They enhance vision, fight inflammation in the body, and help regulate blood circulation. Carrots have thiamine, niacin, vitamin B6, folate and manganese, vitamin A, vitamin C, vitamin K and potassium. (source)
  • Sunflower Seeds are loaded with vitamin E which is anti-inflammatory, reducing symptoms of asthma & arthritis. It also reduces the risk of colon cancer. These mighty seeds are also high in phytosterols that are believed to lower cholesterol, boost the immune system, and reduce the risk of some cancers. Plus sunflower seeds are high in magnesium which helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke. Magnesium is also necessary for healthy bones and energy production. (source)

Nutritional Information for a 3/4 cup serving:

  • 103 calories 6.5g fat 9.4g carbs 2.9g fiber 4g protein.
  • Weight Watchers PointsPlus: 3 points

Here's how to make this easy, nutritious salad:

Assemble these 3 ingredients:

  • a bag of pre-shredded broccoli slaw (This has no additives and is nothing but shredded broccoli and carrots. It's widely available in the produce section of grocery stores.)
  • dry roasted & salted sunflower seed kernels
  • raspberry poppyseed dressing (or regular poppyseed dressing)

You can purchase bottled poppyseed dressing, but it's easy to make your own. Here's my recipe:

All you do is toss the broccoli slaw with the dressing & refrigerate it for at least 1 hour (up to 24 hours). Wait to toss in the sunflower seeds until right before you serve it--they stay crunchier that way. That's it. Done!

The flavor and texture combination is great--cold/crisp slaw, tart/sweet dressing, nutty/crunchy sunflower seeds. Yum!

I recently served this with pulled pork sandwiches--it's a great combo. Here's that recipe, in case you'd like to try it:


Dinosaur Kale Salad

3 comments:

I've had this salad at Well Bred Bakery, too, Alice. Your version tastes spot-on to my palate! I added a pinch of dried red pepper flakes to the dressing. My rendition also was husband-tested and passed with top marks. The little bit that was left over even tasted good for lunch the next day. A bonus is that you get to feel ultra-virtuous for eating one of the most healthful concoctions imaginable.

I am so happy that you agree about the taste of this salad. When we had the salad at Well Bred Bakery, we ordered it to go and ate it at the pretty little park in the town, which was having a big craft fair on that day. The other bonus (besides feeling ultra-virtuous) is that it's so easy to make. Thanks for writing to let me know.

I discovered this salad through a friend I was visiting in Weaverville in June of 2017. I was so happy to see the recipe since I live in AZ and can't run to the cafe to buy it. Our garden has kale growing and I will be making this very soon -- maybe even today.


Summer Pasta Salad with Garlic, Chili, and Lemon

Courtesy of Naturally Sassy

Fork into something other than your go-to bowl of mixed greens by prepping this easy, plant-based meal. Fiber-rich asparagus, peas, and zucchini lighten up the pasta base while the capsaicin-packed chili powder and immunity-boosting garlic add some coveted zest.

Get the recipe from Naturally Sassy.


When we were in Florida we had an abundance of mouthwatering, fresh fruit. I always forget how much better fruit is in the winter months when you are in Florida. Of course the citrus down there during the winter is out of this world, but the pineapple, mango and strawberries were too.

I could not get enough of the fruit when we were there. I am all about tropical fruit, warm weather and enjoying time on the beach. Our trip to Florida this year was just what the doctor ordered. If you follow me on Instagram you probably knew I was there because I could not stop posting pictures of beaches, sunsets and all things warm weather.

When we returned I was still in warm weather mode even though I was wearing my winter coat again. I made a trip to Trader Joes and had to stock up on tropical fruit which led me to today&rsquos Tropical Kale Quinoa Salad. We are eating the rainbow today guys!

I try to make a big batch of salad each week so that I have easy lunches to eat during the week. I have been loving quinoa in my salads lately and always enjoy a massaged kale salad. With all of that tropical fruit waiting to be used I knew I had a match made in heaven.

For today&rsquos Tropical Kale Quinoa Salad I massaged the kale for a few minutes using a small amount of olive oil. I find that this helps break down the kale so it isn&rsquot as tough and helps bring out some flavor. I then layered in the tropical fruit, cucumbers, quinoa and silvered almonds and then topped it with a light lime vinaigrette. With most salads, today&rsquos salad is very customizable to your liking. I think that adding some red onion would be a great addition, maybe some chopped red peppers and chopped avocado.

The lime vinaigrette was a nice addition but I can see a lot of dressings working well from a simple balsamic to an orange vinaigrette to a strawberry poppyseed dressing.

One of my favorite fruits of all time is mangos. I can&rsquot get enough of them! I love adding them to salads because of their soft texture, bold flavor and tropical flavors. The mango paired well with the pineapple and strawberries but you could easily use other fruits like papaya or raspberries.

If you have an allergy to nuts, just leave them out. You can also try pumpkin seeds, pepitas, sunflower seeds or macadamia nuts. For those of you that are always looking for a nice hearty salad that you can use for lunches or to accompany your meals this is one to try!


What do you put in broccoli salad?

You can really put whatever you like in your broccoli salad. In this recipe, we use bacon, onions, kale, cranberries, cashews and cheese. But you could use any of the following:

  • walnuts or pecans
  • raisins or other dried fruit like chopped apricots or apples
  • grapes
  • pumpkin seeds or other seeds or hemp hearts
  • cauliflower
  • another kind of cheese! We used old cheddar, but you could use swiss or monterrey jack or a spicy cheese for some kick.

Sweet Kale Salad & Vegan Poppyseed Dressing

Boring iceberg lettuce salads are a thing of the past.

Vibrant and flavorful salads are IN!

Plant-powered salads are an essential part of any healthy lifestyle and before you roll your eyes, just know they don’t have to be bland or lifeless or time-consuming. With all the superfoods available, it’s so easy to jazz them up for extra flavor, crunch and plant protein. Honestly, I used to shy away from salad kits as the skeptical part of me says “just do it yourself” but The Eat Smart Gourmet Vegetable Salad Kits surprised me right off the bat. They do all the work for you, making it so convenient you will wonder what you ever did without them. The lazy person’s salad dream, basically.

With all the packing I’ve been doing for my big move this week (eek! I’m moving to the city!), the last thing I want to do is prepare a salad so they’e been saving me. Seriously. For all my busy-gir-on-the-go readers, you will love these. I’ve always been a fan a crunchy, colorful rainbow salad , especially since going plant based . My lunches usually consist of one big salad so switching up the veggies and flavors is key to not getting bored. Hearty, chef-inspired and packing in 6-7 superfoods per kit with 11g of plant protein, everything is included, even the dressing. All you need to do is toss and grab a fork.

Of course I whipped up my own vegan poppyseed dressing dressing because I’m weird like that (and most of their dressings are not vegan) but I’m sure the dressing it comes with is delicious because the salads are bomb. Each kit includes lots of leafy lettuce and packets of dried seeds or fruits, depending on which flavor you choose.

My favorite part about the Sweet Kale Salad is all the sweet veggie goodness – all chopped up – all ready to go! With kale, broccoli, green cabbage, shaved brussels sprouts, chicory, dried cranberries and a power seed blend (yes!!) of pumpkin seeds, sunflower seeds, sesame seeds and chia seeds, you really are set to go. It’s something I would totally make at home and probably will.


Watch the video: Φανουρόπιτα χωρίς μίξερ με 8 υλικά και ένα υλικό της αρέσκειας σας από αυτά που γράφω στην περιγραφή (July 2022).


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