Pineapple Kale Salad with Citrus Dressing
Pineapple Kale Salad with Citrus Dressing is served right in the pineapple boat. Fruity, vegetarian, gluten-free and ready in 15 minutes.
Servings: 4 bowls
Calories: 143kcal
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.
Notes
You can add any fruits like grapes, kiwi, papaya, mangoes. You could also add fruits such as apples or pears but they may oxidize and turn brown.
If you want to make this salad lower carb or diabetic friendly, exchange the pineapple with another berry such as blueberries, raspberries or blackberries. Exchange the honey with a sugar substitute. Do not add the juice of the orange but instead add a little of the orange zest.
Nutrition
Serving: 1g | Calories: 143kcal | Carbohydrates: 18g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 317mg | Potassium: 445mg | Fiber: 1g | Sugar: 10g | Vitamin A: 6733IU | Vitamin C: 128mg | Calcium: 112mg | Iron: 1mg