True food kale salad recipe

True food kale salad recipe

There’s something undeniably refreshing about a salad that’s not just a side dish but a star in its own right. True Food Kitchen has mastered this concept with their signature True Food Kale Salad recipe—a dish that has garnered a cult following for its harmonious blend of textures, flavors, and health benefits. This recipe is not just food; it’s a testament to how nourishing and delicious plant-based eating can be. Today, I’m thrilled to share with you a homemade version of this celebrated dish, inviting you to recreate the magic of the True Food Kale Salad recipe in your own kitchen.

The beauty of this kale salad lies in its simplicity and the depth of its flavors. Kale, the main ingredient, is a powerhouse of nutrients, offering a robust canvas for the vibrant ensemble of ingredients that accompany it. The salad is a beautiful symphony of crunchy nuts, tangy dressing, and additional components that bring their own unique textures and tastes to the table. It’s a testament to how, with the right ingredients and an understanding of balance, a dish can be transformed into something spectacular.

What sets the True Food Kale Salad apart is not just the quality of its ingredients but the philosophy behind it. True Food Kitchen emphasizes the importance of food that not only tastes good but also promotes a healthier lifestyle. This salad, with its focus on fresh, wholesome ingredients, perfectly encapsulates this ethos. It’s about celebrating food that makes you feel as good as it tastes, nourishing your body and soul.

Making this salad at home is an adventure in itself. It invites you to play with textures and flavors, to understand how the bitterness of kale can be softened with the right dressing, and how the addition of nuts and fruits can turn a simple green salad into a hearty, satisfying meal. It’s a wonderful opportunity to experiment with ingredients that you might not use daily, broadening your culinary horizons.

But perhaps the most exciting part of recreating the True Food Kale Salad at home is the flexibility it offers. While the recipe I’m about to share with you stays true to the original’s spirit, it also encourages you to make it your own. Whether it’s by adding your favorite protein, experimenting with different nuts, or adjusting the dressing to your taste, this recipe is a canvas for your creativity.

As we delve into the specifics of this beloved salad, remember that the key to its success lies in the quality of the ingredients you choose. Fresh, organic kale, high-quality nuts, and the best olive oil you can find will make all the difference. This salad is a celebration of natural flavors, and the better your ingredients, the more remarkable the final dish will be.

True food kale salad recipe

Recipe by Sandra J


Prep time






  • 1 bunch of fresh kale, stems removed and leaves finely chopped

  • 1 avocado, diced

  • 1/3 cup of grated Parmesan cheese

  • 1/4 cup of toasted pine nuts (substitute with almonds or pecans if preferred)

  • 1/4 cup of dried cranberries

  • For the dressing:
  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons lemon juice

  • 1 tablespoon honey (or agave syrup for a vegan option)

  • 1 small garlic clove, minced

  • Salt and pepper to taste


  • In a large salad bowl, combine the finely chopped kale with half of the dressing. Massage the kale with your hands for about 2-3 minutes until the leaves start to soften and wilt. This process makes the kale more tender and palatable.
  • Add the diced avocado, grated Parmesan cheese, toasted nuts, and dried cranberries to the kale. Drizzle the remaining dressing over the top and toss everything together until the salad is well coated and the ingredients are evenly distributed.
  • Taste and adjust the seasoning with more salt, pepper, or lemon juice, as needed.

Serving Suggestions

The True Food Kale Salad is a versatile dish that can be enjoyed in many different ways, making it perfect for any occasion. Whether you’re looking for a light lunch, a healthy side dish, or a robust dinner option, this salad can do it all. Here are some ideas to elevate your salad experience:

  1. As a Meal: To turn this salad into a filling meal, consider adding grilled chicken, salmon, or tofu. The protein complements the flavors of the salad and provides a satisfying heartiness. Serve it with a slice of rustic whole-grain bread for a complete meal.
  2. As a Side Dish: This kale salad pairs wonderfully with pasta dishes, grilled meats, or roasted vegetables. Its freshness and tanginess can balance out richer, heavier dishes, making it an excellent choice for dinner parties or family meals.
  3. Customizations: The salad is incredibly adaptable. Feel free to swap out the nuts for whatever you have on hand, or add fresh fruits like sliced apples or pears for a sweet contrast. Cheeses like goat cheese or feta can offer a different flavor profile if you’re looking to experiment.
  4. Presentation: Serve this salad in a large, shallow bowl to showcase its vibrant colors and varied textures. Garnish with a few extra nuts and cranberries on top for an added visual appeal.
  5. Make-Ahead Tips: If you’re planning to serve this salad at a gathering, you can prepare the kale and dressing in advance. Massage the kale with a little dressing and store it in the fridge. Add the rest of the ingredients and the remaining dressing just before serving to keep everything fresh and crisp.


The True Food Kale Salad recipe is more than just a dish; it’s a celebration of healthy, flavorful eating that doesn’t compromise on taste or satisfaction. Its simplicity, coupled with the depth of flavors and textures, makes it a standout recipe that’s sure to impress. Whether you’re a long-time fan of True Food Kitchen or a newcomer to kale salads, this recipe offers a delightful culinary experience that’s both enriching and utterly delicious.

By bringing the True Food Kale Salad recipe to your table, you’re not just serving a meal; you’re embracing a philosophy of eating well to live well. It’s a reminder that food can be both nourishing and exciting, and that with a few quality ingredients and a bit of creativity, you can create something truly special. So, gather your ingredients, and let’s embark on this delicious journey together. Here’s to many more wholesome, flavorful meals that bring joy and health to our lives!

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About Author

Sandra J

Sandra J. is a food blogger known for simple, delicious recipes on her widely-followed blog. Her approachable style makes cooking accessible to everyone.

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