A simple kale salad massaged to tenderized perfection and topped with a combination of freshly sliced avocado, tender dried cranberries, rich and crumbly blue cheese, and crunchy pecan halves. It’s perfect as a light meal or served on your Thanksgiving table.
WHAT’S NEW?
Halloween has come and gone and we welcome November with all its beautiful trees and unseasonably warm weather. It has been brisk, but nothing offensive just yet! It’s hard to believe the holidays are quickly approaching and if it’s even possible, time is likely to accelerate all the more as the 2025 year comes to a close.
The girls and I often talk about our favorite holiday and mine is Thanksgiving, hands down. The flavors of fall are my favorite and combining fall vibes into our meals is a win in my book! Creating a new spin on my favorite salads never gets old and leaves me ready to take on the holiday season with big flavor and good health!
ROLL CALL FOR THIS RECIPE
- Hail Kale: A commonly touted superfood, kale is ultra-nutritious and incredibly versatile. Turning raw kale into a killer salad is a cinch!
- Highly Adaptable: Everything from the vinaigrette ingredients to the salad add-ins, this easy recipe can be tweaked to use what you have on hand and what you enjoy most!
- Heart Healthy: Full of unsaturated fats that promote heart health and satiety, this salad is not one to miss!
KEY INGREDIENTS AND SUBSTITUTIONS
- Kale: Curly kale or lacinato kale (aka dinosaur kale) leaves both work well here and result in tender kale. You can also use mixed greens, spring mix, or a lettuce of your choice, such as romaine, if preferred. If you use lettuce in place of kale, omit the massaging and just toss well with salad tongs.
- Olive Oil: Using a high-quality extra virgin olive oil offers full, rich flavor and health benefits. Avocado, sunflower, safflower, or another mild oil will work well, too.
- Vinegar: I opted for Bragg’s apple cider vinegar, however you can use white balsamic vinegar, white wine vinegar, red wine vinegar, or a balsamic vinegar interchangably.
- Syrup: Pure maple syrup gives all the fall vibes however honey or agave also work great!
- Avocado: Use more, less, or omit, if preferred.
- Pecans: Any number of nuts or seeds can be used in place of, or in addition, to pecans. Walnuts, slivered raw almonds, and sunflower seeds would all be superb!
- Blue Cheese: If you don’t have or don’t love goat cheese, opt for crumbled feta or goat cheese, or shaved Parmesan cheese – yum!
- Dried Cranberries: Dried cherries or golden raisins work beautifully as substitutes!
NUTRITIONAL MERITS
- High Fiber: Nearly 7 grams of fiber per serving
- This salad allergen-friendly — naturally gluten-free and egg-free; easily made dairy-free and vegan
- Rich in antioxidants + vitamins C and K
- High in heart-healthy mono and polyunsaturated fats
- Moderate-low in sodium with under 400 milligrams per serving
FAQ
Can this recipe be made vegan?
Easily, yes! Omit the cheese and it’s vegan!
What other add-ins would you recommend for this salad? I want to make something chock-full of different colors, flavors, and textures.
Red onion or roasted winter squashes – diced butternut squash or sliced delicata squash would be delicious add-ins! If you have fresh apple or pomegranate arils, that would be perfect for the holidays!
I want to serve this as a meal but want to include more protein. What do you recommend?
I often add seafood to salads – either shrimp or salmon that are either warm or room temperature. You can add additional cheese or beans, too!
VARIATIONS, STORAGE, and TIPS
- In lieu of bite-size pieces of kale, try thinly chopping or “shredding” the kale for a unique texture
- Use of a coarse sea salt in the dressing can aid in getting your leafy green kale nice and tender!
- For best results, massage the kale salad and serve within several hours
- You can prepare the dressing ahead of time. Simple store the dressing in a mason jar or container with a fitted lid for up to 6 days in the fridge. Bring to room temperature to shake/mix before dressing your salad.
- Serve as a side or light main, you choose!
Avocado Kale Salad with Dried Cranberries, Blue Cheese, and Maple Vinaigrette
A simple kale salad massaged to tenderized perfection and topped with a combination of freshly sliced avocado, tender dried cranberries, rich and crumbly blue cheese, and crunchy pecan halves.
Ingredients
Vinaigrette:
- 1/4 cup olive oil
- 1/4 cup apple cider vinegar
- 2 Tbsp pure maple syrup
- 1/4 tsp salt
- 1/4 tsp black pepper
Salad:
- 1 bunch kale, ribs removed and torn
- 1 avocado, thinly sliced
- 1/2 cup pecan halves
- 2 oz blue cheese, crumbled
- 1/3 cup dried cranberries
Instructions
- Combine the vinaigrette ingredients in a small mason jar; shake vigorously to combine. Set aside.
- Place the torn kale into a large bowl and drizzle with most of the vinaigrette. Using your hands, massage the vinaigrette into the kale until the leaves are tender and bright green.
- Add the remaining ingredients to the kale salad and drizzle with any remaining vinaigrette. Serve soon after preparing.
Nutrition Information:
Yield: 4 Serving Size: 1/4 recipeAmount Per Serving: Calories: 428Total Fat: 33.5gSaturated Fat: 4gUnsaturated Fat: 29gCholesterol: 12mgSodium: 354mgCarbohydrates: 29gFiber: 6.8gSugar: 18.3gProtein: 7.8g
Looking for more fall-inspired salads to enjoy?
- Kale Salad with Honey Dijon Vinaigrette
- Fennel, Apple, and Red Onion Salad with Crispy Tempeh and Walnut Cream
- Kale Salad with Peanut Dijon Dressing
- Fall Harvest Salad
- Kale and Brussels Sprout Caesar Salad
- Cilantro Kale Salad with Sesame Ginger Dressing
- Pear, Apple, and Bacon Salad with Creamy Poppyseed Dressing
- Kale, Sweet Potato, and Avocado Salad
- Autumn Harvest Salad with Pomegranate
Be well,
