Blueberries and kale are nutritional powerhouses, each packed with vitamins, minerals, and antioxidants.
When combined in a delicious salad, they create a medley of flavors and textures that make for a vibrant and satisfying meal.
This Blueberry & Toasted Coconut Kale Salad recipe is not only a feast for the taste buds but also a healthful choice for your well-being.
| Blueberry & Toasted Coconut Kale Salad | |
|---|---|
| Name | Blueberry & Toasted Coconut Kale Salad |
| Cuisine | American |
| Prep Time | 15 minutes |
| Cooking Time | 5 minutes (toasting) |
| Total Time | 20 minutes |
| Servings | 4 servings |
| Yield | About 6 cups |
Ingredients
- 4 cups kale, washed and chopped
- 1 cup fresh blueberries
- 1/2 cup shredded coconut, toasted
- 1/4 cup sliced almonds
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
Instructions
Prepare the Kale
Start by washing the kale thoroughly and removing the tough stems. Chop the kale into bite-sized pieces and place them in a large mixing bowl.
Massage the Kale
Drizzle a bit of olive oil over the kale and gently massage it for a few minutes. This process helps to tenderize the kale and enhance its flavor.
Prepare the Dressing
In a small bowl, whisk together the remaining olive oil, lemon juice, honey or maple syrup, salt, and pepper. Set the dressing aside.
Toast the Coconut and Almonds
In a dry skillet over medium heat, toast the shredded coconut and sliced almonds until they turn golden brown and fragrant. Stir frequently to prevent burning. Once toasted, remove from heat and set aside.
Assemble the Salad
Add the fresh blueberries and toasted coconut and almonds to the massaged kale. Toss gently to combine.
Drizzle with Dressing
Pour the prepared dressing over the salad and toss until all the ingredients are well coated.
Garnish
Top the salad with crumbled feta cheese for an additional burst of flavor and creaminess.
Serve
Divide the Blueberry & Toasted Coconut Kale Salad into individual servings and serve immediately. Enjoy this nutritious and delightful salad as a side or a main dish.
Estimated Nutrition Per Serving (approximate values)
- Calories: 230 kcal
- Total Fat: 18g
- Saturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 6mg
- Sodium: 160mg
- Total Carbohydrates: 16g
- Dietary Fiber: 4g
- Sugars: 7g
- Protein: 5g
- Vitamin D: 0%
- Calcium: 10%
- Iron: 15%
- Potassium: 380mg
Please note that the nutrition values are approximate and can vary based on specific ingredients used and portion sizes. It’s always a good practice to calculate nutrition based on the exact products and quantities you use in your recipe.
Massaged kale salads hit their heyday a few years ago, but I still love ’em. If you haven’t heard about – or tasted – this type of salad, let me break it down for you. The name actually says it all: you literally massage a bit of oil into the kale in order to tenderize the somewhat tough green leaves.
I usually use olive oil for my massage kale salads, but I opted for coconut oil in this case because it (obviously) complements the toasted coconut flakes. Which brings me to my second note about this recipe. Flaked coconut is brought to a whole new level when toasted to a light golden hue, but in the blink of an eye it can go from perfectly golden to burnt black. Keep an eye on the coconut while it’s in the toaster oven!
So we’ve discussed kale and coconut. What’s left? Blueberries! My favorite berry, both for their flavor and nutrients. Lauded for their antioxidants, blueberries are often labeled by those in the nutritional field as one of the healthiest foods you can eat. I love the tiny wild Maine variety, but they can be tough to come by – even here in Massachusetts – so I stock up on any organic blueberries I can find at a reasonable price throughout the summer months.
Enjoy this salad alongside grilled chicken for a healthy summer dinner, or all on its own as a light lunch.
Blueberries, kale, and toasted coconut blend in this vibrant salad. Begin by massaging fresh kale, then mix in blueberries and toasted coconut. Drizzle with a zesty lemon-honey dressing. Top with sliced almonds and optional feta. A delightful, nutrient-packed dish ready in under 20 minutes. Healthy eating never tasted so good!
