We’re celebrating spring with this spring Kale Panzanella Salad. Sprucing up your everyday salad can be a great way to make eating greens more appealing. And, while the diet culture might not care about emotional food satisfaction, we do.

kale salad with croutons

Kale Panzanella Salad: Nutrition with Emotional Satisfaction

Dieting is often associated with “removing” foods from our diet, but lets change that mindset and “add-in” something healthy. Coloring your plate with a bit of green at every meal ensures not only a plate-full of nutritious additions, but it also supports our microbiome or gut health as well. A diet rich in a variety of plant-based foods is the foundation of healthy living. To give your body a true diversity of beneficial bacteria, pay attention to getting as broad a variety of plant-based foods as you can. This is often called “eating the rainbow,” of colorful fruits and vegetables—and it’s great for your gut health.

Here are a few ways to “Green” Up Your Everyday Eats!

Breakfast: Add spinach or arugula to eggs; add a handful of spinach to a fruit smoothie

Snacks: Substitute Kale Chips for potato chips; dip raw sugar snap peas into hummus

Lunch: Toss sliced cucumbers in a 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil and 1 tsp. of honey for a simple salad side dish. Try our Greek Chickpea Salad as a side (it’s a fan favorite!)

Dinner: Add finely chopped kale or Swiss chard to tomato sauce; vary up your typical dinner salad with a spinach salad.

While these small changes won’t result in rapid weight loss, I guarantee, you won’t feel deprived. Sustainable steps = long term success.

Try our other satisfying and simple salad recipes!

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kale salad with croutons

Spring Kale Panzanella Salad


  • Author: Jennifer McDaniel

Ingredients

Scale
  • 1 bunch chopped kale
  • 1/2 c. cannellini (white) beans, drained and rinsed
  • 1 1/2 c. sourdough bread, cubed and toasted
  • 1/2 c. peas (we used frozen)
  • 1/2 c. walnuts, roughly chopped

Tahini Dressing

  • ¼ c. tahini paste
  • ¼ c. plain non-fat Greek yogurt
  • 1 T. honey
  • 1/4 c. lemon juice, fresh
  • ¼ tsp. salt
  • 1 garlic clove
  • ¼1/3 cup water

Instructions

  1. Using a blender or immersion blend, blend all dressing ingredients minus the water.
  2. Check consistency and gradually add water to achieve a “pourable” dressing.
  3. Place the kale in a large bowl, pour in a bit of the dressing (to your preference) with a bit of salt. Using your hands, massage the kale with the dressing so that the coarse kale leaves become a bit tender.
  4. Toss white beans, peas, croutons and walnuts and let marinate together for 15-30 minutes.
  5. Prior to serving, toss with a bit more of your dressing. Taste and adjust seasonings.
  6. It’s best if you let it sit at room temp for 20 (or more) minutes.

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.