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Healthy Kale Salad

by Marla Murphy August 11, 2015

This salad is just what the summer time has been asking for! With 100+ temperatures here in Houston ‘hot’ foods just won’t cut it! You can also add avocado to up your healthy fat game! Smoked salmon, eggs or chicken for the added protein or serve this salad up on meatless Monday and call it a day! Also, I know everyone is crazy for kale but if that not you then by all means throw in the romaine lettuce or spring mix and make it your own! If you haven’t caught on already, you can never go wrong with what you put in or on your salad! Everything works so if you don’t love walnuts try artichokes or olives. Hate tomatoes?! Replace them with asparagus or green beans! Your salad only tastes as good as you make it so fill’er up with the healthy ingredients you love to keep from getting bored of eating salads!


Healthy Kale Salad

Prep Time: 10 min 

  1. 1 or 2 bunches of kale**
  2. 1 large red apple, chopped (I used fuji)
  3. 1/2 a red onion, chopped
  4. 1/2 cup cherry tomatoes, sliced
  5. 1/2 cup blueberries
  6. 1/3 cup farro, uncooked
  7. 1/4 cup of walnuts, chopped
  8. 2 tablespoons extra virgin olive oil
  9. 2 tablespoons balsamic vinaigrette
  10. 1/2 lemon, juiced
  11. Salt/pepper to taste
  1. Combine balsamic vinaigrette, olive oil, lemon juice, s/p, mix and set aside. On the stove add the farro and 3/4 cups of water to a pot, bring to a bowl, cover, bring heat to a simmer for 10 minutes, then fluff faro, set aside to cool! While farro is cooking, wash, dry and chop all ingredients and assemble the salad. Toss in the faro and salad dressing and serve when ready!
  1. **If I am serving 1-2 people then 1 bunch of kale is more than enough, for a group closer to 5-8 you will need 2 bunches!
calories: 149
fat: 9g
protein: 3g
carbs: 17g


IMG_3626 There is no right or wrong ingredients when it comes to a salad! I had originally planned to have strawberries and artichokes but when I got to the grocery store the strawberries didn't look very pretty and the artichokes couldn't be found! On to plan B... blueberries and walnuts to the rescue! IMG_3635 Whenever I make recipes for the blog, one of my favorite ways to gauge how much I like the recipe is to ask myself if I would be proud to serve this dish at a dinner party (because we all know only your best and favorite recipes come out for company) and this is one of those salads that I would be proud to share! Not only it is beautiful but easy to make, healthy and delicious!  IMG_3642 Tell me what your favorite salad toppings are! I would love to hear! 

Love, Marla

Marla Murphy
Marla Murphy


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