Chopped Kale Salad with Pineapple Dressing
For a complete meal, top this salad with grilled or roasted shrimp, salmon, or chicken. If you are someone who finds kale to be a little too fibrous, simple follow the 2-minute "massage" step. I like to prepare this salad a couple of hours in advance to allow the flavors to really develop. Crumbled feta, goat, or even blue cheese are flavorful additions. For a tropical twist, swap the sunflower seeds for flaked coconut and chopped macadamia nuts.

Yields 6-8 servings.


  • 1 large bunch (about 10 ounces) kale
  • 3/4 teaspoon kosher salt, divided use
  • 1 (8-ounce) can crushed pineapple, undrained
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons safflower, canola or other neutral-tasting oil
  • 2 tablespoons honey
  • 1 avocado, chopped
  • 1/4 cup sunflower seeds (salted or unsalted according to preference)
  • 1/4 cup dried cranberries or golden raisins (or a mix of both)


  1. Wash the kale and thoroughly pat it dry If using curly kale, strip the leaves away from the tough stems and discard the stems. If using Dinosaur or Lacinato kale, cut off and discard the tough stem bottoms; the upper part of the stems may be finely chopped and used. Roughly chop the leaves into small pieces. (Optionally, slice the leaves in half longways, stack them, and then thinly slice crosswise.) Place the chopped kale in a large bowl.
  2. Sprinkle the kale with 1/2 teaspoon of the salt. Massage the kale with your fingers for 2 minutes. The leaves will soften and turn a darker shade of green.
  3. Mix the undrained pineapple, lemon juice, oil, honey, and 1/4 teaspoon salt in a small bowl; pour over the kale and toss well. At this point, you may cover and refrigerate for several hours (longer is fine) to allow the flavors to develop.
  4. When ready to serve, sprinkle with the chopped avocado, sunflower seeds, and dried cranberries or golden raisins; toss well.


  • If you expect to have leftovers, you may wish to add the avocado and sunflowers seeds to individual servings. Chopped avocado tends to turn brown when stored overnight, and nuts and seeds that are mixed with wet ingredients will lose some of their crunch. This way, the salad will still be delicious for several days.

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