Sweet Kale Chopped Salad

FullSizeRender-10At just 33 calories, one cup of raw kale is filled with healthy nutrients and fiber. It is great in salads and sautéed in olive oil. Some of the health benefits are:

  • Nearly 3 grams of protein per serving
  • With almost 3 grams of fiber per serving it helps to manage blood sugar and makes you feel full
  • High in vitamins A, C, and K
  • High in Folate, a B vitamin that’s key for brain development
  • Includes a healthy fat Alpha-linolenic acid, an omega-3 fatty acid. While kale has far less omega-3 than fish, it is another way to include this healthy fat in your diet
  • High in Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring which helps to protect against macular degeneration and cataracts
  • Minerals including phosphorus, potassium, calcium, and zinc


  • 2 cups of Sweet Kale Vegetable Salad Mix or mixed greens of your choice
  • ¼ cup chopped cucumber
  • ¼ cup blackberries
  • ½ avocado sliced
  • ¼ cup chopped snap peas
  • 1 TBSP pumpkin seeds


Fill plate with Sweet Kale Vegetable Salad then top with remaining ingredients. Serve with gluten free balsamic dressing or drizzle with 1 tablespoon of olive oil. Enjoy with grilled chicken or Maple Cilantro Salmon!

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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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