Kale Salad With Mango Vinaigrette

kale salad with mango vinaigrette

I’m having a good moment of feeling thankful as I’m sitting with my computer outside a local little cafe on a sunny afternoon. Just soaking in the busyness of the city while brainstorming new ideas to share here on the blog.

One of my favourite things of late has been this summery kale salad with mango. Particularly the mango vinaigrette it is dressed with, which has me excited about salads all day long. As my belly have expanded to something like its max capacity during these final weeks of my pregnancy, I am not one for big meals. So this salad has been amazing and just hits the spot every time.

The vinaigrette is super fresh and perfect for any light salad. I’ve had it mostly with kale but you can use it to dress any type of leafy greens of your preference. It is a simple combination of fresh mango, apple cider vinegar, garlic and a little olive oil and it is seriously delicious. The entire salad is quick and easy to throw together and is great served with some protein such as feta cheese or grilled fish or chicken.

Kale Health Benefits

Kale is super filling and contains an amazing variety of antioxidants, including a potent dose of the antioxidant vitamins: C, A & E. All these fight the damaging effects of free radicals and help prevent oxidative damage and ageing to our cells – including our skin cells. Kale is also high in calcium, magnesium, vitamin K and vitamin B6 and contains more iron than beef when comparing kcalorie to kcalorie!

Kale is also a powerful detox food and effectively supports the functioning of our liver and its ability to transport toxins and other chemicals out of the body. The reason kale helps promote detox activity is attributed to its high levels of sulphur and fiber as well as substances called isothiocyanates. These isothiocyanates regulate and boost detoxification activity in our cells, supporting both phase I & phase II detoxification processes.

For those of you who might struggle to enjoy kale, I dare you to try this salad! If you find the texture of kale too coarse, try massaging it with a bit of olive oil before serving it as this helps soften the texture a lot. Simply rub it with olive oil for a minute or two and then dress with the mango vinaigrette.

kale salad with mango vinaigrette

Kale Salad With Mango Vinaigrette
Recipe type: Salad
Prep time: 
Total time: 
Serves: 4
  • 4 cups curly kale, chopped
  • 1 Spanish onion, chopped
  • ½ cup mango, cubed
  • ¼ cup toasted sunflower seeds (optional)
Mango Vinaigrette
  • ½ cup mango
  • 2 tbsp water
  • 2 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • ½ tsp sea salt
  • 2 tbsp lemon juice
  • 1 garlic clove
  1. Wash and chop the kale and place in a large bowl. Chop Spanish onion into thin strips and combine with the kale. Mix well.
  2. Place all the ingredients for the mango vinaigrette in a food processor or high speed blender and blend until completely smooth. Add more salt & pepper to taste if needed.
  3. Pour some of the mango vinaigrette over the kale salad and combine well with your hands.
  4. Top off the salad with fresh mango pieces and roasted sunflower seeds.
  5. Leave in fridge to chill for 10 and add a little cracked pepper before serving.

Since we will be having our baby any time now, I will be posting less frequently to enjoy my family and properly welcome our new little daughter into the world. I will do my best to respond to your comments and blog-related emails on a regular basis so don’t hesitate to reach out.

x Regina

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