Low in calories and high in fiber, kale is a nutritious, and tasty, superfood. Whether you want to lose weight, eat healthier, or both, these kale salads are a great way to reach your goal. Enjoy!

Kale Caesar Salad

Ingredients

1 bunch kale
1 bunch romaine lettuce
1 lemon, juiced
4 teaspoons red wine vinegar
4 teaspoons Worcestershire sauce
1/4 cup Dijon mustard
3/4 cup mayonnaise
1 1/3 cup oil (olive oil, other vegetable oil)
2 teaspoons salt
2 teaspoons black pepper

Preparation

Rinse and dry the kale and lettuce. Place in a large salad bowl and set aside. To make the dressing, in a separate bowl or jar whisk together the lemon juice, vinegar, Worcestershire sauce, mustard, mayonnaise, and oil. Add the salt and pepper to taste. Mix again. Pour dressing over the greens. Toss gently to mix well without bruising the lettuce.

Serves six

Nutritional Information per Serving
Approximately 648 calories
Fat: 71.5 grams
Carbohydrates: 3.8 grams
Protein: 2.3 grams

Kale and Brussels Sprout Salad

Ingredients

1/4 cup fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoon shallot, minced
1 small garlic clove, finely grated
1/4 teaspoon salt, plus more to taste
Black pepper, freshly ground
1/2 cup extra virgin olive oil, divided
2 large bunches (1 1/2 lbs) Tuscan kale, center stem removed and leaves thinly sliced
12 ounces of Brussels sprouts, trimmed and finely grated or shredded
1/3 cup almonds with skins, coarsely chopped
1 tablespoon of the olive oil
1 cup pecorino cheese, finely grated

Preparation

The dressing, greens, and toasted almonds can be prepared 8 hours ahead. Cover dressing and greens separately and chill. Cover almonds and let stand at room temperature.

For the dressing: Combine lemon juice, Dijon mustard, shallot, garlic, salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. After letting the ingredients rest, slowly whisk the remaining olive oil into the lemon-juice mixture. Season dressing to taste with salt and pepper.

Spoon 1 tablespoon of the oil into a small skillet and heat on medium-high. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel lined plate, and sprinkle almonds lightly with salt. Set aside.

Mix thinly sliced kale and shredded Brussels sprouts in a large bowl. Set aside.

To assemble: Add dressing and cheese to the kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds. Toss and serve.

10 servings
154 calories per serving

Kale and Romaine Salad With Lemon Dijon Dressing

Ingredients

Salad
1 head of romaine lettuce, washed, dried, and chopped
2 cups kale, washed, dried, and chopped
2 tablespoons Parmesan cheese, grated
1/2 lemon
Ground pepper to taste

Dressing

2 tablespoons of Dijon mustard
3 tablespoons of olive oil, divided
1 clove of garlic, finely minced

Preparation

Add Dijon mustard and 1 tablespoon of olive oil to a mixing bowl, whisk together. Whisk in the remaining 2 tablespoons of olive oil until the mixture becomes creamy. Add the garlic. Let the dressing sit and marinade for 30 minutes or longer before using. Place the chopped romaine and kale in a large salad bowl. Pour the salad dressing over the greens and toss. Add the grated parmesan cheese and lemon juice, and toss again. Season with pepper.

Makes 4 serving

130 calories per serving