Monday, December 27, 2010

Blanched Kale Salad with Pomegranate and Green Apple Dressing

Are you in the mood for something a little cleansing after the holidays? Me too. This blanched kale salad is uber nutritious and easy on the digestive system. Pomegranates are almost out of season so eat 'em up while you still can. Our children go through one to two every morning this time of year.

This salad can also be used as part of Phase 2 on our Elimination Diet. It makes a great quick, healthy lunch. Blanch the kale ahead of time and keep it in a container in your fridge. Use leftover salmon or none at all. I toss all ingredients for the dressing into my Vitamix without ever measuring and blend it up in a snap. Toast some sunflower seeds and season them with coconut aminos or use raw seeds. It's a basic salad with great flavors and textures, plus it will keep you energized all afternoon!

Blanched Kale Salad with Pomegranate and Green Apple Dressing

Blanching kale begins to break down its tough fibers while still keeping nutrient levels intact (not as much as eating it raw though). Blanching for only a minute or less also turns the kale a beautiful bright green color which is very attractive in a salad. This salad would be delicious served with a side of baked winter squash.

2 bunches of kale, chopped
1 pomegranate, arils removed
toasted sunflower seeds with coconut aminos
cooked salmon

Green Apple Salad Dressing:
1 medium green apple (Granny Smith)
1/2 cup water
1/3 cup extra virgin olive oil
1 to 2 cloves garlic
1-inch piece of fresh ginger, peeled
Herbamare or sea salt to taste

To make the salad, fill an 8-quart stock pot with filtered water about 3/4 full. Bring to a rapid boil. Quickly add all of the kale, pushing it down with a large spoon. Blanch it for about 60 seconds, or until bright green and tender. Pour kale and boiling water through a colander set in your sink and run icy cold water over the kale immediately to stop it from cooking. You can also put the kale into a bowl of ice water then strain it. Be sure to gently squeeze any excess water out.

Place desired amount of kale onto each plate, top with cooked salmon, pomegranate arils, and toasted sunflower seeds. Store remaining kale in the fridge in a sealed glass container. Use the extra for more salads or toss it into an egg or tofu scramble, burritos, soup, you name it!

To make the dressing, place all ingredients for dressing into a blender and blend about 60 seconds until smooth and creamy. Taste and add a little salt, blend again. Drizzle dressing over each salad. Store in a sealed glass jar in the fridge for up to a week. Source:

Curly Kale growing in my garden in November.

More Elimination Diet Recipes:
Quinoa Salmon Burgers
Healing Quinoa Cabbage Soup
Cinnamon-Sunflower Truffles

About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. What a great salad, Ali! Yep, I'm needing salads about now. Love the idea of blanching the kale and having it ready to go. :-)

    Hope you all had a wonderful Christmas and are enjoying getting ready for the new year!


  2. Wow! I want a HUGE plateful of this! It looks so Healthy and Delicious!!!!!! This will definitely be on my plate by tonight! What a great recipe, Ali!!

  3. I love raw kale salads but this time of year it starts getting a little too tough even for me so I usually steam it for a couple minutes. I need to try your blanching approach and the green apple dressing!

  4. Beautiful salad! I am on a huge kale kick and will add this to the "must try" list. :) Thank you for sharing!


  5. This looks fabulous! I can't wait to try it. By the way, I am a HUGE fan of your apple dressing - We love it on coleslaw.

  6. I just made your salad and dressing for lunch today. I needed some pure goodness after all of the holiday treats I've enjoyed. LOVED this salad! And I have lots of dressing left over. I look forward to finding some fun ways to use it. Thanks!

  7. Tomorrow will be my Day 3 of the elimination diet. I cannot wait to make this!! :)
    Thank you.

  8. Awesome salad. Thank you! Okay, you said your kids go through 1 to 2 pomegranates EACH day! Woohoo! You MUST have a trick to getting those arils out in a hurry. I love pomegranates, but I cannot imagine preparing 1 (let alone 2) every single morning. Please let me know your secret technique!


  9. Delicious! It's definitely that time of year again...time to cut out the sweets and start chopping the veggies.

  10. So creative Ali! I hadn't thought to put pomegranate arils on salad, but it does seem like an obvious combo now that I look at it.

    Yep, time for some detox!

  11. This might sound crazy to some. It would've sounded crazy to me before I discovered kale. Now, I can't get enough of it. And when you combine it with the sweetness of the pomegranate seeds, well, it's gotta be a winning combination. Can't wait to try it Ali!

  12. Hi everyone, looking for some support. I am a first time mom of a 12 month old daughter and have been using Ali's book to prepare her food but I am finding I'm running out of inspiration. Does anyone have any ideas, or cookbooks or websites I can go for gluten free/dairy/egg/meat free cooking?

    Ali, any thoughts in writing a cookbook for feeding children 6 months +?? :)

  13. Definitely in the mood for a detoxing salad, thanks for this! I just love the colours, my mum always said the more colours the better (excluding candy ofcourse)... Love the combination of kale and fruits, sounds delicious! GReat recipe. And not always a fan of raw so I like the idea of blanching it.

    Teenie Foodie

  14. Amy, try Vive le Vegan by Dreena has a whole section on feeding baby, and her recipes are all dairy/egg free and many are also gluten free. Plus, my kids have loved every oned of her recipes!
    Hope that helps!

  15. Tom and Ali, I'm hosting Aubree Cherie's Tuesday Top Ten this week. I just wanted to let you know that I selected this recipe as one of my favorites. I made it last week and loved it!


  16. I only have one word to describe this salad....yummy :)

  17. Can't wait to try that dressing, it sounds delicious!

  18. This was really good! I had to use dinosaur kale because the regular curly kind didn't look so hot at my farmers market, and i threw in some mint leaves and thinly sliced radishes just for fun too. Thanks for a great salad recipe!

  19. I ended up substituting dried cranberries for the unavailable pomegranate and pumpkin seeds for the sunflower seeds. It was so delicious and I will certainly be making it again. Thank you so much for the recipe!

  20. I'm finding more and more kale recipes lately, I think this month I'm going to become real familiar with it! Looks yummy

  21. Had this for dinner tonight and it was so tasty! Thanks for a great recipe.

  22. Love love love this dressing! I made it last night and had it over plain shredded raw kale and it was SO GOOD. Creamy, tart, definitely hit the spot, especially during the Elimination Diet. I'm happy it made a lot of dressing, I can't wait to try it over other foods - maybe some brown rice, mmmmmm

  23. I tried this today with swiss chard.
    Beautiful!! I made it as my study meal and it worked wonders for my brain!!
    Thanks for the recipe!

  24. What a great salad! I could eat a huge bowl of this. Thanks for sharing!

  25. Looks wonderful! I recently went to the Bastyr Clinic for Natural Health and was given the IGG/IGE allergy test. Your site is going to help me so much. I started a blog dedicated to a healthy life with out gluten, dairy, soy, eggs, and some other allergies I have. I can't wait to get your book!


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Thanks and Happy Cooking! ~Ali :)