We’ve always been fans of the True Food Kitchen Kale Salad, a fresh favorite that’s swept through health-conscious kitchens nationwide. Hailing from the innovative True Food Kitchen chain, this dish celebrates nutrient-packed kale with vibrant flavors that make every bite feel indulgent.
It’s easy to see why it’s a staple—we’ve recreated it at home to capture that perfect balance of crispness and zest. Join us as we bring this wholesome recipe to your table for a delicious, energizing meal.
Ingredients
In our recreation of the True Food Kitchen Kale Salad Recipe, we focus on fresh, nutrient-dense ingredients that deliver vibrant flavors and health benefits. Below, we list them in the order they are typically prepared, with specific measurements and prep notes for accuracy.
- Kale: 1 large bunch (about 8 cups packed), washed, stemmed, and finely chopped – we massage it with a bit of olive oil to tenderize the leaves and enhance digestibility.
- Lacinato kale (also known as dinosaur kale): If available, use 2 cups for added texture, as it’s sturdier and holds up well in salads.
- Avocado: 1 ripe medium, pitted and sliced – we select one that’s firm yet yielding for creamy richness and essential nutrients like potassium.
- Almonds: ½ cup raw, roughly chopped or slivered – toasted lightly in a dry skillet for 2-3 minutes to bring out their nutty flavor and crunch.
- Lemon: 2 medium, juiced (about ¼ cup) – freshly squeezed for a zesty, bright acidity that balances the salad’s earthiness.
- Extra-virgin olive oil: ¼ cup – we use high-quality oil for its fruity notes and to create a simple vinaigrette.
- Garlic: 2 cloves, minced – adds a subtle pungent kick; we recommend fresh for the best flavor profile.
- Parmesan cheese: ½ cup grated – opt for aged varieties for a sharp, savory element that complements the greens.
- Sea salt and black pepper: ½ teaspoon each, to taste – we adjust seasoning after tasting to ensure the salad’s flavors shine without overpowering.
This selection highlights the salad’s key elements, making it easy for us to assemble a dish that’s both delicious and packed with vitamins. For nutritional highlights, we summarize the approximate values per serving in the table below:
| Nutrient | Amount per Serving (1 cup) | % Daily Value* |
|---|---|---|
| Calories | 250 | 13% |
| Vitamin C | 120 mg | 133% |
| Vitamin K | 500 mcg | 417% |
| Healthy Fats | 20 g | 26% |
*Based on a 2,000-calorie diet; values are estimates and may vary based on specific ingredients used.
Instructions
Now that we have gathered our nutrient-rich ingredients for the True Food Kitchen Kale Salad Recipe, we guide you through the preparation with simple, precise steps to achieve that crisp, zesty flavor we love.
Prep
First, we start by preparing the kale to ensure it’s tender and vibrant. Wash 8 cups of lacinato kale leaves under cold water, then pat them dry with a clean towel. Remove the tough stems by holding the leaf at the base and stripping the leaves away, yielding about 6 cups of prepared kale.
Next, we handle the remaining ingredients with care. Slice 1 ripe avocado into thin wedges for a creamy texture. Roughly chop ½ cup of almonds to add a satisfying crunch. Mince 2 cloves of garlic finely to infuse bold flavor. Grate ¼ cup of Parmesan cheese for that nutty finish. Measure out ½ teaspoon of sea salt and ¼ teaspoon of black pepper to season perfectly.
Make the Dressing
We begin by creating a fresh, tangy dressing that elevates our True Food Kitchen Kale Salad Recipe. In a small bowl, juice 1 lemon to yield about 2 tablespoons, then whisk in ¼ cup of extra-virgin olive oil using a fork or whisk until the mixture emulsifies into a smooth, golden liquid.
Add the minced garlic to the bowl and stir vigorously to distribute its pungent aroma evenly. Season with ¼ teaspoon of sea salt and a pinch of black pepper, tasting as we go to achieve a balanced, zesty profile that highlights the bright acidity of the lemon and the earthy notes of the garlic.
Assemble the Salad
With our ingredients prepped and dressing ready, we assemble the salad for a burst of crisp textures and vibrant flavors. In a large mixing bowl, add the prepared kale and drizzle with half of the dressing. Use your hands to massage the kale gently for 1-2 minutes until it softens and turns a deeper green, enhancing its natural earthiness.
Layer in the avocado wedges, chopped almonds, and grated Parmesan, then pour the remaining dressing over the top. Toss everything together lightly with tongs to coat evenly, ensuring each bite delivers a harmonious mix of creamy, crunchy, and tangy elements that make this True Food Kitchen Kale Salad Recipe a wholesome favorite.
Make-Ahead Instructions
To simplify meal prep while preserving the vibrant flavors and crisp textures of our True Food Kitchen Kale Salad, we can prepare components in advance. This approach ensures a nutritious, ready-to-eat option that stays fresh and appealing.
Preparing the Kale
We start by washing and massaging the kale ahead of time to enhance its tenderness without wilting. Begin with 1 bunch of lacinato kale, removed from stems and torn into bite-sized pieces. In a large bowl, drizzle the kale with 1 tablespoon of fresh lemon juice and 1 tablespoon of extra-virgin olive oil. Massage the leaves for 2-3 minutes until they turn a deeper green and soften slightly. Store the massaged kale in an airtight container in the refrigerator for up to 2 days. This step allows the kale to marinate and absorb flavors, making it the perfect base for our salad.
Making the Dressing
Our zesty dressing can be whipped up in advance to save time and let flavors meld. Combine 2 tablespoons of fresh lemon juice, 1/4 cup of extra-virgin olive oil, 1 minced garlic clove, 1/2 teaspoon of sea salt, and 1/4 teaspoon of black pepper in a small jar. Shake vigorously until emulsified, then taste and adjust seasoning as needed. Transfer to a sealed container and refrigerate for up to 3 days. When ready to use, give it a good shake to recombine, as the oil may separate—ensuring that bright, tangy notes elevate every bite of the salad.
Prepping Other Ingredients
For optimal freshness, we prepare add-ins separately to avoid sogginess. Slice 1 ripe avocado just before serving to prevent browning, but if needed, prep it up to 1 hour in advance and toss with a squeeze of lemon juice. Roughly chop 1/4 cup of almonds and store them in a dry, sealed bag at room temperature for up to a week—their crunch adds a delightful contrast. Grate 1/4 cup of Parmesan cheese and keep it in the fridge for up to 3 days, sealed to maintain its nutty flavor.
Storage and Assembly Tips
To keep everything at its best, store prepared components individually:
- Kale: In the refrigerator for up to 2 days.
- Dressing: In the refrigerator for up to 3 days.
- Almonds and Cheese: At room temperature or refrigerated for up to a week.
When assembling, we wait until serving time to combine the kale with the dressing, avocado, almonds, and cheese. This prevents the salad from becoming limp and ensures a harmonious mix of crisp greens, creamy avocado, and toasted nuts. For a quick meal, portion out servings in advance and add the dressing only 30 minutes before eating to lock in that fresh, nutrient-packed appeal of our True Food Kitchen Kale Salad.
Conclusion
We’re thrilled to have shared our take on the True Food Kitchen Kale Salad
as a simple way to boost your daily nutrition. It’s become a go-to in our kitchen
for its fresh flavors and health perks.
Give this recipe a try and discover how easy it is to enjoy wholesome meals
that leave you feeling energized and satisfied.
Frequently Asked Questions
What are the key ingredients in the True Food Kitchen Kale Salad?
The main ingredients include kale (regular and lacinato), avocado, almonds, lemon, extra-virgin olive oil, garlic, Parmesan cheese, sea salt, and black pepper. These are combined for a nutrient-packed, flavorful dish that balances crispness and zest.
How do you prepare the True Food Kitchen Kale Salad?
Start by washing and massaging the kale, then slice the avocado, chop the almonds, and mince the garlic. Whisk a dressing with lemon juice, olive oil, garlic, salt, and pepper. Assemble by layering ingredients and tossing everything together for a fresh, harmonious salad.
Is the True Food Kitchen Kale Salad healthy?
Yes, it’s loaded with nutrient-rich ingredients like kale for vitamins A, C, and K, avocado for healthy fats, and almonds for protein. Each serving provides essential nutrients, making it a wholesome choice for health-conscious eaters without sacrificing taste.
Can I make the True Food Kitchen Kale Salad ahead of time?
Absolutely. Massage kale with lemon juice and olive oil up to two days in advance. Prepare the dressing and store it for up to three days. Keep avocado, almonds, and cheese separate to maintain freshness, then assemble just before serving for the best texture.
What are the nutritional benefits of the True Food Kitchen Kale Salad?
Per serving, it offers vitamins A, C, and K from kale, healthy fats from avocado and olive oil, and protein from almonds and Parmesan. It’s low in calories but high in antioxidants and fiber, promoting overall health and making it a nutritious meal option.