Rainbow Kale Salad

Rainbow Kale Salad Recipe:

Rainbow Kale Salad is an amazing salad that I learned while doing the Clean Eating culinary course at George Brown College. It is a wonderful course that taught me the skills that I needed to eat clean. Going back to the salad, this is a delicious salad that can be a full meal because it is densely packed with healthy fats, delicious proteins and good carbohydrates. This is a two-part recipe because the vegetables need to be prepped and tossed together, as well as the dressing that needs to be made. It is a time-consuming salad because there are a lot of ingredients; however, it is an epic salad because it is tasty and nutrient dense. I like to make a large batch and store it in the fridge, in which I will use it throughout my week. If you are to do that then I suggest that you store the dressing in a separate jar and mix it with the salad when it is to be served. Your avocados, seeds, and nuts should also be stored separately to keep their freshness.

When I say that this salad is densely packed with nutrients, I mean that it is loaded with high levels of Vitamin C, Vitamin A, omega 3, high levels of dietary fibers and iron! It is a great salad to eat throughout the week. Time consuming salads should be prepped and made in large batches.

By educating yourself with useful knowledge and applying it, you will gain the skills that you need to eat healthy and feel healthy!

This is a beneficial salad because it contains cilantro and basil. These two herbs are known for removing heavy metals that accumulate in the body. If you eat a lot of fish, like me, then herbs need to be a staple to remove the heavy metals that build up in the body over time. This is a serious issue because having high levels of heavy metals in the body will wreak havoc on the body and cause ill effects like inflammation, headaches, and cognitive decline. Consuming a diet high in fish isn’t the only factor that exposes us to heavy metals. Other factors such as air and water pollution, as well as food can contribute to the accumulation of heavy metals in the body. When we eat herbs such as cilantro and basil (although garlic is one of the best heavy metal eliminators), these nutritious foods attach to the heavy metals in our gastrointestinal tract and get eliminated through our feces.

Other benefits that this salad has is that it is high in healthy fats. Yes, our best friend avocado made the list. Hemp seeds and almonds also add extra protein and fat.

For the recipe, please check out the link below!

Rainbow Kale Salad Recipe

Nutritional Value of Top 5 ingredients:

Ingredients Amount Values (based on 2000 calorie diet) What does this mean?
Kale- raw 100g Calories 49
Total Fat 0.9g
Saturated Fat 0.1g
Sodium 38mg
Total Carbohydrate 8.8g
Dietary Fiber 3.6g
Sugar 2.3g
Protein 4.3g
Vitamin A 200 %
Vitamin C 200 %
Calcium 15 %
Iron 8 %
Kale has a good amount of protein and is great to boost immunity. It’s high levels of vitamin C and iron is great to prevent colds. Vitamin A is great for skin health.
Cabbage 100g Calories 31
Total Fat 0.2g
Sodium 27mg
Total Carbohydrate 7.4g
Dietary Fiber 2.1g
Sugar 3.8g
Protein 1.4g
Vitamin A 22 %
Vitamin C 95 %
Calcium 4 %
Iron 4 %
Cabbage is delicious and esthetically pleasing! It also has high levels of vitamin C which boost the vitamin C contents of this salad!
Hemp Seeds, raw, hulled 30 g (2 tbsp) Calories 166
Total Fat 15g
Saturated Fat 1.4g
Sodium 1.5mg
Total Carbohydrate 2.6g
Dietary Fiber 1.2g
Sugar 0.5g
Protein 9.5g
Vitamin A 0 %
Vitamin C 0 %
Calcium 2 %
Iron 13 %
Hemp seeds are high in iron and protein. It takes a little amount to get a lot of results. They make great additions to protein balls and smoothies (recipes coming soon!)
Almonds- sliced 100g Calories 579
Total Fat 50g
Saturated Fat 3.8g
Sodium 1mg
Total Carbohydrate 22g
Dietary Fiber 13g
Sugar 4.4g
Protein 21g
Vitamin A 0 %
Vitamin C 0 %
Calcium 27 %
Iron 21 %
Almond slices are great for adding fat and calories to a salad! They have a surprisingly high amount of iron and calcium!
Sweet Red Pepper- raw 1 small whole pepper Calories 23
Total Fat 0.2g
Sodium 3mg
Total Carbohydrate 4.5g
Dietary Fiber 1.6g
Sugar 3.1g
Protein 0.7g
Vitamin A 46 %
Vitamin C 158 %
Calcium 1 %
Iron 2 %
Red peppers are low in calories and are jam packed with vitamin C. Another staple for cold season!


I used nutritionvalue.org to acquire all of the nutritional values of the above foods. Just to warn you, this is a common feature of my articles. Outlining the basic nutritional values of the food that we consume will give us a deep appreciation. Also, as you can tell, this salad is loaded with a ton of vitamin C, vitamin A and protein! It’s an awesome salad to boost your immunity and sustain a healthy body – it’s also super delicious. It has a fresh, citrus taste and a wicked crunchy texture.


Tip: You can print the recipe which is located above, before the nutritional value chart. The recipe is on a PDF that was made by me and it was made so that anyone can use it to check off the ingredients at the store, or add it in a homemade cook book!

Any tips, or suggestions are welcome! 🙂

Thank you for reading and have a wonderful day! I hope you enjoy this salad because it will en-light your taste buds! Share it with friends, family and strangers.

Take care,

Ashely D. 🙂


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