Memorial Day is around the corner, signaling the arrival of warmer weather. I tend to crave and prepare a lot of salads when the weather is warm. This Chopped Italian Kale Salad is perfect for the heat of summer when you don't want to turn your kitchen into a sauna by turning on your oven and stove. It's also a perfect dish to serve for Memorial Day! When all else revolves around grilling, you can offer a cool, nutritious salad that's a meal in its own right and can be consumed by almost anyone since it's gluten-free, dairy-free, tomato-free, low-carb, Paleo and keto-diet friendly! Did I mention that this Chopped Italian Kale Salad is so good that it beats many salads at restaurants? Oh yes, it's awesome!
Health Benefits
This salad is made extra-nutritious with the addition of lacinato kale. The term "superfood" was actually invented around the time kale gained in popularity, probably because someone struggled to think of a word to describe the many nutrients in kale...or so I hypothesize! Lacinato kale is my favorite variety. It has a nice texture and enough structure to resist getting soggy in the face of salad dressing. It also has fabulous flavor, and as a side note, it's super easy to grow in your garden!
But I digress. I was going to tell you about the many health benefits of kale, according to the World's Healthiest Foods:
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Kale is one of the most nutrient-rich vegetables. It has extremely high levels of vitamin K (about 1,000% of DV) and also lots of vitamin A (almost 100%), vitamin C and fiber.
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Kale has an impressive amount of antioxidants, particularly, lutein, quercetin, and glucosinolates. Research has shown that these antioxidants (and the nutrients listed above) temper inflammation, keep the eyes healthy, and decrease the risk of many types of cancer, among other things.
This salad is a great way to sneak some kale into your diet or the diet of your loved ones. It's such a delicious salad that they'll never know!
Tips & Tricks
I've included Amazon links to products below for your convenience. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links.
To make this salad, you need a sharp knife, like this hollow edge knife or 8-inch chef knife. You also need a large bowl and some salad hands, which are the best invention ever for mixing and serving salads (besides your hands).
Other than that, this salad is pretty simple and can be whipped up pretty quick! I actually enjoy it with a sprinkle of shredded parmesan cheese, but it is still awesome as advertised (without cheese, making it dairy-free and Paleo).
Chopped Italian Kale Salad
This Chopped Italian Kale Salad with Creamy Italian Dressing is so good you won't believe it's so good for you! It's simple enough to be a complete meal, yet classy enough for a picnic. Gluten-free, dairy-free, tomato-free, low-carb, keto, and Paleo.
Gluten-free, Dairy-free, Tomato-free, Low-carb, Keto, Paleo
Prep Time 20 minutes
Total Time 20 minutes
Servings 6
Calories 381 kcal
Ingredients
Salad
- 1 head romaine lettuce chopped (about 4 cups)
- 3 cups lacinato kale chopped
- 1 English cucumber, chopped
- 1 large red bell pepper chopped
- 2 small cans sliced black olives drained
- About 2.5 oz 8 slices pepperoni, chopped
- About 2.5 oz 8 slices salami, chopped
- ¼ cup pine nuts
- 1 Tbsp minced shallots optional, but so good!
- ½ cup Creamy Italian Dressing
Creamy Italian Dressing
- ½ cup mayo
- ¼ cup avocado oil (see my Costco Pantry Items post for purchasing recommendations)
- ¼ cup champagne vinegar
- 1 tsp honey
- ½ tsp Italian seasoning
- ½ tsp salt
- 2 cloves garlic
Instructions
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Chop the lettuce, kale, cucumber, and bell pepper and place in a large bowl. Add the pepperoni, salami, black olives and shallots. Top with the Creamy Italian Dressing and toss.
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Top with pine nuts and serve for a picnic, summer meal or gathering with friends.
Nutrition Facts
Chopped Italian Kale Salad
Amount Per Serving
Calories 381
Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 6g38%
Cholesterol 29mg10%
Sodium 815mg35%
Potassium 289mg8%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 7g14%
Vitamin A 2140IU43%
Vitamin C 39.8mg48%
Calcium 31mg3%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Enjoy!
Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
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