Kale Mango Salad Recipe: A Healthy and Refreshing Dish

Kale Mango Salad Recipe: A Healthy and Refreshing Dish

Looking for a nutritious and refreshing salad recipe? Look no further! This delicious kale mango salad is packed with vitamins and antioxidants, making it a perfect choice for a healthy meal. The combination of fresh kale leaves and sweet mango creates a delightful blend of flavors that will keep you coming back for more.

Benefits of Raw Kale in Salads: A Nutritious and Addition

Raw kale is a nutrient powerhouse, rich in vitamins A, C, and K, as well as fiber and antioxidants. Including raw kale in your salads adds a refreshing crunch and boosts the nutritional value of your dish. It also provides a nice contrast to the sweetness of the mango, creating a well-balanced salad.

Expert Tips: Ideal Timing for Massaging Kale Leaves

Massaging kale leaves helps to break down their tough texture and makes them more tender and easier to eat. For best results, massage the kale leaves with a little bit of olive oil for about 5-10 minutes before adding them to the salad. This process helps to enhance the flavor and makes the kale more enjoyable to eat.

Essential Tips: Best Massage Oils for Kale – Expert Advice

When massaging kale leaves, it’s important to choose the right oil to enhance the flavor. Experts recommend using extra virgin olive oil, avocado oil, or lemon-infused olive oil for a delicious taste. These oils not only add a pleasant flavor but also provide additional health benefits.

Healthy and Refreshing Kale Mango Salad Recipe: Easy and Delicious

Now, let’s get to the recipe! This kale mango salad is simple to prepare and bursting with flavors.


  • 4 cups of fresh kale leaves, washed and torn into bite-sized pieces
  • 1 ripe mango, peeled and diced
  • 1/4 cup of red onion, thinly sliced
  • 1/4 cup of toasted almonds, roughly chopped
  • 1/4 cup of feta cheese, crumbled
  • 1/4 cup of dried cranberries


  1. In a large bowl, add the kale leaves.
  2. Drizzle a tablespoon of olive oil over the kale leaves and massage them for 5-10 minutes to soften their texture.
  3. Add the diced mango, sliced red onion, toasted almonds, crumbled feta cheese, and dried cranberries to the bowl.
  4. Toss all the ingredients together until well combined.
  5. For the dressing, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of honey, salt, and pepper in a small bowl.
  6. Pour the dressing over the salad and toss to coat.
  7. Let the salad sit for a few minutes to allow the flavors to meld together.
  8. Serve and enjoy this healthy and refreshing kale mango salad!

This delicious salad is a perfect choice for a light lunch or a side dish. The combination of kale, mango, and other flavorful ingredients creates a wonderful balance of taste and nutrition. Give this recipe a try and indulge in a refreshing and healthy dish!

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