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Published on July 01, 2014

Kale SaladBeat the Heat with Super Summer Kale Salad and Kale Chips

July 1, 2014

Summertime is here! With the steamy weather, we crave colder foods and prefer meals that can be prepared without heating up the kitchen with a hot oven. Here’s a recipe for Super Summer Kale Salad that will provide great nutrients, and allow you to stay cool while you make it!

Besides helping you beat the heat, there are plenty of other reasons to try Super Summer Kale Salad. You’ve probably heard a lot about kale lately - and for good reason. Kale is a great source of many nutrients, such as: vitamins K, A, and C, iron, phosphorus, folate, and antioxidants to help fight diseases. Kale is also recognized for its potential cholesterol-lowering abilities and anti-inflammatory properties. All the ingredients in this salad will give you tons of energy for your summer activities. Together, the ingredients make a nutrient-packed, colorful, tasty meal.  Plus, it’s a great lunch option – just pack up a bowl and take it with you. You can also make it as a lighter, healthier alternative to heavier potato or macaroni salads and serve with your favorite grilled foods.

Super Summer Kale Salad


  • 3/4 cup white sugar
  • 1/2 cup vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup extra-virgin olive oil
  • 1/2 (16 ounce) package frozen, shelled edamame (soybeans), thawed
  • one quarter of a red onion, sliced thin
  • 1 cup shredded carrots
  • 2/3 cup fresh blueberries
  • 1/2 cup dried cranberries
  • 1/2 cup cashew pieces
  • 1/2 cup shelled, roasted sunflower seeds


  1. To make dressing, whisk sugar, vinegar, salt, pepper, and olive oil together in a bowl until sugar is dissolved; set aside.
  2. To make salad, toss kale, edamame, red onion, carrots, blueberries, dried cranberries, cashew pieces, and sunflower seeds together in a bowl. Pour about half the dressing over the mixture and toss to coat.
  3. Cover bowl with plastic wrap and refrigerate 4-6 hours. Serve remaining dressing on the side.

Have extra kale left over? If you are willing to turn on the oven for just a little while, try making kale chips! This is a delicious way to eat kale, it satisfies your craving for a crunchy snack, and it’s a healthy alternative to fried chips. Make them with just salt, or add some extra flavor with other seasonings, such as garlic powder or ground pepper. Have fun and experiment with them!

Kale Chips


  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder (optional)


  1. Preheat oven to 350° F. Line a non-insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite sized pieces. Wash and thoroughly dry kale with a salad spinner, or pat with paper towels. Drizzle kale with olive oil and sprinkle with salt (and garlic powder, if using).
  3. Bake until the edges are brown, but not burnt, 10-15 minutes.

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