Blanched Kale Salad with Pomegranate and Green Apple Dressing

Ali Segersten Dec 28, 2010 26 comments

Are you in the mood for something a little cleansing after the holidays? Me too. This blanched kale salad is uber nutritious and easy on the digestive system. Pomegranates are almost out of season so eat 'em up while you still can. Our children go through one to two every morning this time of year.

This salad can also be used as part of Phase 2 on our Elimination Diet. It makes a great quick, healthy lunch. Blanch the kale ahead of time and keep it in a container in your fridge. Use leftover salmon or none at all. I toss all ingredients for the dressing into my Vitamix without ever measuring and blend it up in a snap. Toast some sunflower seeds and season them with coconut aminos or use raw seeds. It's a basic salad with great flavors and textures, plus it will keep you energized all afternoon!


About the Author

Ali Segersten

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University and a Master’s of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Alissa is the founder and owner of Nourishing Meals®.

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Looks wonderful! I recently went to the Bastyr Clinic for Natural Health and was given the IGG/IGE allergy test. Your site is going to help me so much. I started a blog dedicated to a healthy life with out gluten, dairy, soy, eggs, and some other allergies I have. I can't wait to get your book!

What a great salad! I could eat a huge bowl of this. Thanks for sharing!

I tried this today with swiss chard.
Beautiful!! I made it as my study meal and it worked wonders for my brain!!
Thanks for the recipe!

Love love love this dressing! I made it last night and had it over plain shredded raw kale and it was SO GOOD. Creamy, tart, definitely hit the spot, especially during the Elimination Diet. I'm happy it made a lot of dressing, I can't wait to try it over other foods - maybe some brown rice, mmmmmm

Had this for dinner tonight and it was so tasty! Thanks for a great recipe.

I'm finding more and more kale recipes lately, I think this month I'm going to become real familiar with it! Looks yummy

I ended up substituting dried cranberries for the unavailable pomegranate and pumpkin seeds for the sunflower seeds. It was so delicious and I will certainly be making it again. Thank you so much for the recipe!

This was really good! I had to use dinosaur kale because the regular curly kind didn't look so hot at my farmers market, and i threw in some mint leaves and thinly sliced radishes just for fun too. Thanks for a great salad recipe!

Can't wait to try that dressing, it sounds delicious!

I only have one word to describe this salad....yummy :)

Tom and Ali, I'm hosting Aubree Cherie's Tuesday Top Ten this week. I just wanted to let you know that I selected this recipe as one of my favorites. I made it last week and loved it!


Amy, try Vive le Vegan by Dreena has a whole section on feeding baby, and her recipes are all dairy/egg free and many are also gluten free. Plus, my kids have loved every oned of her recipes!
Hope that helps!

Definitely in the mood for a detoxing salad, thanks for this! I just love the colours, my mum always said the more colours the better (excluding candy ofcourse)... Love the combination of kale and fruits, sounds delicious! GReat recipe. And not always a fan of raw so I like the idea of blanching it.

Teenie Foodie

Hi everyone, looking for some support. I am a first time mom of a 12 month old daughter and have been using Ali's book to prepare her food but I am finding I'm running out of inspiration. Does anyone have any ideas, or cookbooks or websites I can go for gluten free/dairy/egg/meat free cooking?

Ali, any thoughts in writing a cookbook for feeding children 6 months +?? :)

This might sound crazy to some. It would've sounded crazy to me before I discovered kale. Now, I can't get enough of it. And when you combine it with the sweetness of the pomegranate seeds, well, it's gotta be a winning combination. Can't wait to try it Ali!

So creative Ali! I hadn't thought to put pomegranate arils on salad, but it does seem like an obvious combo now that I look at it.

Yep, time for some detox!

Delicious! It's definitely that time of year again...time to cut out the sweets and start chopping the veggies.

Awesome salad. Thank you! Okay, you said your kids go through 1 to 2 pomegranates EACH day! Woohoo! You MUST have a trick to getting those arils out in a hurry. I love pomegranates, but I cannot imagine preparing 1 (let alone 2) every single morning. Please let me know your secret technique!


Tomorrow will be my Day 3 of the elimination diet. I cannot wait to make this!! :)
Thank you.

I just made your salad and dressing for lunch today. I needed some pure goodness after all of the holiday treats I've enjoyed. LOVED this salad! And I have lots of dressing left over. I look forward to finding some fun ways to use it. Thanks!

This looks fabulous! I can't wait to try it. By the way, I am a HUGE fan of your apple dressing - We love it on coleslaw.

Beautiful salad! I am on a huge kale kick and will add this to the "must try" list. :) Thank you for sharing!


I love raw kale salads but this time of year it starts getting a little too tough even for me so I usually steam it for a couple minutes. I need to try your blanching approach and the green apple dressing!

Wow! I want a HUGE plateful of this! It looks so Healthy and Delicious!!!!!! This will definitely be on my plate by tonight! What a great recipe, Ali!!

What a great salad, Ali! Yep, I'm needing salads about now. Love the idea of blanching the kale and having it ready to go. :-)

Hope you all had a wonderful Christmas and are enjoying getting ready for the new year!


green apple cool!

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