Peaches and Kale Salad

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Peaches and Kale Salad

Peaches and Kale Salad
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: No cooking required Source: Trina Robertson, RD
Food Groups: Dairy, Vegetables, Fruits, Protein
Main Ingredient: Vegetables
Meal Type: Salads & Dressings
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Special Features: Quick to Prepare (under 30 minutes), Simple (6 or less ingredients) , Kids Can Help Make It , Make Ahead

Adding fruit to salads is an excellent way to serve meals that include foods from all the food groups. This delicious salad actually offers four out of five food groups. Serve with crusty whole-grain bread for a balanced meal.


1 bunch Kale (about 4 cups chopped)
1/4 cup toasted sliced or chopped Almonds
2 cups diced Peaches, or other sweet fruit
1/3 cup blue Cheese or other favorite cheese
Vinaigrette dressing, low-fat
Salt and pepper to taste


1. Chop kale well, removing thick center rib. Top lightly with olive oil and massage kale to soften.
2. Toast almonds until fragrant.
3. Toss kale with peaches, cheese, and your favorite oil and vinegar dressing.
4. Sprinkle with kosher salt and fresh ground pepper to taste.
5. Top with almonds just before serving. You may store this salad in the refrigerator up to one day before serving.

Nutrient Information
Calories: 197
Total Fat: 11 g
Saturated Fat: 4 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat:
Sodium: 415 mg
Carbohydrates: 20 g
Protein: 9 g
Fiber: 6 g
Vitamin A:
Vitamin C:
Calcium: 208 mg

Cook's Notes:

Feel free to substitute other in-season fruits for the peaches. Nectarines, mangos and even oranges would be delicious in this salad.