Healthy Summer Salads: Kale, Mango & Strawberry Salad with Pecans

pecans

🥗Healthier: walnuts

💰Cheaper: sunflower seeds

Walnuts provide healthy fats, while sunflower seeds are budget-friendly.

honey

🥗Healthier: agave syrup

💰Cheaper: maple syrup

Agave syrup is lower on the glycemic index.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers a higher smoke point.

kale

🥗Healthier: spinach

💰Cheaper: romaine lettuce

Spinach is nutrient-rich and romaine is more affordable.

Toast 1 cup of sliced almonds on low flame for 3-4 minutes until lightly golden and transfer to a dish to cool.

In the same frying pan, toast 1 cup of pecans for about 5-6 minutes, then chop into coarse pieces.

Rinse and dry the kale thoroughly, then separate the stems from the leaves by dragging fingers down the stem.

Cut the kale leaves into bite-sized pieces and massage with 3 tablespoons of extra virgin olive oil until soft and tender.

Cut 2 mangoes into cubes and prepare 10 ounces of strawberries, quartered.

Add 8 ounces of goat cheese (or any cheese of choice) to the salad.

Squeeze half a lemon for extra flavor.

For the dressing, combine the juice of half a lemon, 3 tablespoons of red wine vinegar, 4 tablespoons of extra virgin olive oil, 1 tablespoon of honey, a pinch of Himalayan salt, and a pinch of coarse black pepper in a jar and shake well.

Pour half of the dressing over the salad and mix gently, then layer the remaining ingredients and do not mix again for presentation.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens