Introducing our Pineapple Kale Salad with Citrus Dressing! It's perfect for picnics, BBQ's and gatherings because it's served right in the pineapple boat and takes only 15 minutes to assemble.
Pineapple salad is vegetarian, light, healthy, and gluten-free, catering to a range of dietary preferences. Enjoy the taste of freshness without the fuss!
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Ingredients and Substitutions
Salad
- Kale's firm green texture and slightly bitter taste is the perfect accompaniment to this salad. You may substitute kale with any green you like such as rocket (arugula), spinach or romaine but these greens due tend to wilt faster.
- Pineapple - fresh is best but you can substitute with canned pineapple.
- Strawberries - or other in season fresh fruits of choice.
- Olive oil - to massage the kale
Dressing
- Fresh lemons, lime and oranges juice - make this salad dressing light and bright or try our white balsamic vinaigrette. If you do not have all 3 citrus fruits for the vinaigrette - no worries!
- Honey - or maple syrup to sweeten as needed. Feel free to use a sugar substitute of choice.
How to Make a Pineapple Boat
- Cut the pineapple in half lengthwise.
- Using a sharp knife cut around the inside edge of the pineapple - all the way around the pineapple half.
- Make one slice down the middle of the pineapple longitudinally and about 6 to 8 slices vertically.
- Use a spoon to scoop out the slices. Extra pineapple can be used on top of our pineapple salmon.
Alternatively, You can also just serve this tropical salad in an extra large bowl for larger gatherings. Try our quick and easy method for how to cut a fresh pineapple.
How to Prep Kale for Salad
Kale can be tough. There is one important step you must do to make this salad perfectly tender and well seasoned - Massage the Kale!
- Remove the tough veins/stems in the kale leaves and chop or tear into bite sized pieces just like we did with our autumn kale salad.
- Next, drizzle your chopped kale with a drizzle of olive oil and then sprinkle with sea salt.
- With your bare hands, massage your kale like you would a new-born baby with baby oil. Get in there and massage it good. Spoons, forks and spatulas are worthless for this job.
- Kale will go from a light green to a bright "kelly" green as the oils penetrate into the leaves. You are also seasoning the kale during this process. If you have any extra kale, be sure to give our kale pesto pasta a try.
Did you know that the bitter green, kale is good for your liver? Read more about this on our Love Your Liver; Self Care and Meal Plan post.
Prep in Advance
Did you know that Fresh Pineapple Juice contains an enzyme bromelain? It's a natural meat tenderizer for recipes like our BBQ Kalbi Beef but it can wilt the salad.
If you want to make in advance, prepare your kale, chop fruit and prepare your dressing separately. Then toss everything together before your guests arrive or you transport to a gathering. You can do this up to 2 hours in advance.
Citrus Dressing
We will let you in on a little secret. Our pineapple was so sweet and delicious that we did not even end up adding any honey to our salad dressing. Please adjust the sweetness and tartness to your desired effect.
If you do not have all 3 fresh citrus fruits (lemon, lime and oranges) - no worries! Fresh is best but in a pinch feel free to use lemon concentrate, lime concentrate or premade orange juice. However, you will need to adjust the sweetener to your preferred taste profile.
Fruit Substitutes
You can put in any fruit you like in pineapple kale salad with citrus dressing such as grapes, kiwi, papaya, mangoes all would go great in here.
You could also add fruits such as apples, pears and other fruits that oxidize as you will be using a citrus dressing that will help stop the oxidizing process. With all the fresh fruits of the spring and summer season, you may also enjoy our Quinoa Fruit Salad.
Low Carb Options
If you want to make this kale crunch salad lower carb or diabetic friendly, exchange the pineapple with other berries like blueberries, raspberries or blackberries. Exchange the honey with a sugar substitute and do not add the juice of the orange but instead add a little of the orange zest.
More Delicious Salad Recipes and Dressings
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Pineapple Kale Salad with Citrus Dressing
Ingredients
- 4-5 cups kale 1 large bunch chopped and stalk and vein removed (about 4-5 cups chopped)
- 2 tablespoon olive oil
- ½ teaspoon sea salt
- 1 cup strawberries (washed and sliced)
- 1 cup pineapple
(peeled and diced) If diabetic exchange with a berry or just increase the amount of kale to berry ratio.
Citrus Honey Dressing
- 1 tablespoon lemon juice
- 1 tablespoon lime juice
- ⅛ cup orange juice
- 2 teaspoon honey (or to taste)- if diabetic use sugar substitute
Instructions
How to Make a Pineapple Boat (Optional)
- Cut the pineapple in half lengthwise. Using a sharp knife cut around the inside edge of the pineapple - all the way around the pineapple half. Make one slice down the middle of the pineapple longitudinally and about 6 to 8 slices vertically. Use a spoon to scoop out the slices.
Prep Salad
- Add your washed and chopped kale to a large bowl. Make sure to remove the stems and the stiff veins as well. Add the olive oil and salt to taste and massage your kale leaves for about 2- 3 minutes or until the leaves change from a light green to a bright kelly green in colour.
- Add your sliced strawberries and pineapple or fruit of choice.
Citrus Dressing
- Add the juice of half of a lemon, half of a lime and half of orange juices and honey to the salad. Toss well. Taste and adjust seasoning. If you like it more salty add more salt. If you like it sweeter add more honey.
Serving
- Serve pineapple kale salad with citrus dressing inside the pineapple boat or in a large bowl.
- If you want to make in advance, prepare your kale and chop your fruit and prepare your dressing separately and then toss everything together before your guests arrive.
nancyc says
I love how healthy and colorful this salad is! And that's great that your boys are eating so healthy! 🙂
Monica says
Such a creative salad, Bobbi. I have an 8-year old boy that I just cannot envision having a raw salad (ever) right now but I have to keep hope alive since I never liked salad as a kid either. Good thing I've grown up. This salad looks so vibrant. I hope your boys keep eating their fruits and veggies - girlfriend of no girlfriend! ; )
kitchenriffs says
Great salad! And good tip on using your hands to massage the kale. You can actually do it with a pair of spoons to toss the kale, but it takes awhile. More times than not when I make a salad, I end up using my hands anyway, so I don't know why I don't just start with them!
Dawn says
I have been trying hard to get more into kale - that is one of the only veges I am just not crazy about. I like them roasted, but not raw...maybe this recipe will change that?
thecompletebook says
What a pity we are heading into the cold season - fabulous salad.
🙂 Mandy xo
whatjessicabakednext says
This looks divine, so fresh and delicious!
Amira says
Woow this is really very good salad. Fruits and vegetables, honey, citrus what else can I look for... I can play with the ingredients forever:). Although my boys will say remove that green thing hahaha, I can substitute the kale with lettuce though. Very colorful and encouraging to eat healthy. Thanks Bam
wok with ray says
I love the dressing on this! The picture is just amazing and inviting, BAM. Have a great weekend! 🙂
Robyn says
Oh, I love this salad, BAM, and I had no idea I should be massaging the kale! Definitely will be doing that next time. This will be my starter salad for Easter dinner - so fresh and beautiful. I love the citrus and honey dressing - betting that the flavours just dance on your taste buds! Photos are so fabulous, my friend!
Maureen | Orgasmic Chef says
I will miss salad days til spring comes around again. I will start with this one!
Joanna says
This salad is right up my alley!! So fresh and tasty!! Om nom nom...
Eva Taylor says
The citrus and honey dressing also macerates the kale (softens and "cooks"). I adore kale and have some at home right now (will be lunch today). I like the addition on fruits in this salad, I may have to add fruit to my salad too.
Eha says
Now let's face it ~ I shall never wear a bikini again [come to think of it don't think my parents ever let me 😀 !!]. But this is a beautiful salad to look at and you can swear on the fact I shall copy it verbatim ere the weekend is over!! Glad your offspring has discovered the fresh and the green 🙂 ! Yummy to come!!!!
The Foodie Affair says
Your salad looks refreshing! I really like the strawberry and pineapple combination. We're eating more kale salads, so I'll be trying this! Your boys are lucky to be influenced by all your healthy meals!
cheri says
What a wonderful salad Bam, we are in the salad zone this time of year. Great tip for massaging the kale.