Introducing our Pineapple Kale Salad with Citrus Dressing! It's perfect for picnics, BBQ's and gatherings because it's served right in the pineapple boat and takes only 15 minutes to assemble.
Pineapple salad is vegetarian, light, healthy, and gluten-free, catering to a range of dietary preferences. Enjoy the taste of freshness without the fuss!
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Ingredients and Substitutions
Salad
- Kale's firm green texture and slightly bitter taste is the perfect accompaniment to this salad. You may substitute kale with any green you like such as rocket (arugula), spinach or romaine but these greens due tend to wilt faster.
- Pineapple - fresh is best but you can substitute with canned pineapple.
- Strawberries - or other in season fresh fruits of choice.
- Olive oil - to massage the kale
Dressing
- Fresh lemons, lime and oranges juice - make this salad dressing light and bright or try our white balsamic vinaigrette. If you do not have all 3 citrus fruits for the vinaigrette - no worries!
- Honey - or maple syrup to sweeten as needed. Feel free to use a sugar substitute of choice.
How to Make a Pineapple Boat
- Cut the pineapple in half lengthwise.
- Using a sharp knife cut around the inside edge of the pineapple - all the way around the pineapple half.
- Make one slice down the middle of the pineapple longitudinally and about 6 to 8 slices vertically.
- Use a spoon to scoop out the slices. Extra pineapple can be used on top of our pineapple salmon.
Alternatively, You can also just serve this tropical salad in an extra large bowl for larger gatherings. Try our quick and easy method for how to cut a fresh pineapple.
How to Prep Kale for Salad
Kale can be tough. There is one important step you must do to make this salad perfectly tender and well seasoned - Massage the Kale!
- Remove the tough veins/stems in the kale leaves and chop or tear into bite sized pieces just like we did with our autumn kale salad.
- Next, drizzle your chopped kale with a drizzle of olive oil and then sprinkle with sea salt.
- With your bare hands, massage your kale like you would a new-born baby with baby oil. Get in there and massage it good. Spoons, forks and spatulas are worthless for this job.
- Kale will go from a light green to a bright "kelly" green as the oils penetrate into the leaves. You are also seasoning the kale during this process. If you have any extra kale, be sure to give our kale pesto pasta a try.
Did you know that the bitter green, kale is good for your liver? Read more about this on our Love Your Liver; Self Care and Meal Plan post.
Prep in Advance
Did you know that Fresh Pineapple Juice contains an enzyme bromelain? It's a natural meat tenderizer for recipes like our BBQ Kalbi Beef but it can wilt the salad.
If you want to make in advance, prepare your kale, chop fruit and prepare your dressing separately. Then toss everything together before your guests arrive or you transport to a gathering. You can do this up to 2 hours in advance.
Citrus Dressing
We will let you in on a little secret. Our pineapple was so sweet and delicious that we did not even end up adding any honey to our salad dressing. Please adjust the sweetness and tartness to your desired effect.
If you do not have all 3 fresh citrus fruits (lemon, lime and oranges) - no worries! Fresh is best but in a pinch feel free to use lemon concentrate, lime concentrate or premade orange juice. However, you will need to adjust the sweetener to your preferred taste profile.
Fruit Substitutes
You can put in any fruit you like in pineapple kale salad with citrus dressing such as grapes, kiwi, papaya, mangoes all would go great in here.
You could also add fruits such as apples, pears and other fruits that oxidize as you will be using a citrus dressing that will help stop the oxidizing process. With all the fresh fruits of the spring and summer season, you may also enjoy our Quinoa Fruit Salad.
Low Carb Options
If you want to make this kale crunch salad lower carb or diabetic friendly, exchange the pineapple with other berries like blueberries, raspberries or blackberries. Exchange the honey with a sugar substitute and do not add the juice of the orange but instead add a little of the orange zest.
More Delicious Salad Recipes and Dressings
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Pineapple Kale Salad with Citrus Dressing
Ingredients
- 4-5 cups kale 1 large bunch chopped and stalk and vein removed (about 4-5 cups chopped)
- 2 tablespoon olive oil
- ½ teaspoon sea salt
- 1 cup strawberries (washed and sliced)
- 1 cup pineapple
(peeled and diced) If diabetic exchange with a berry or just increase the amount of kale to berry ratio.
Citrus Honey Dressing
- 1 tablespoon lemon juice
- 1 tablespoon lime juice
- ⅛ cup orange juice
- 2 teaspoon honey (or to taste)- if diabetic use sugar substitute
Instructions
How to Make a Pineapple Boat (Optional)
- Cut the pineapple in half lengthwise. Using a sharp knife cut around the inside edge of the pineapple - all the way around the pineapple half. Make one slice down the middle of the pineapple longitudinally and about 6 to 8 slices vertically. Use a spoon to scoop out the slices.
Prep Salad
- Add your washed and chopped kale to a large bowl. Make sure to remove the stems and the stiff veins as well. Add the olive oil and salt to taste and massage your kale leaves for about 2- 3 minutes or until the leaves change from a light green to a bright kelly green in colour.
- Add your sliced strawberries and pineapple or fruit of choice.
Citrus Dressing
- Add the juice of half of a lemon, half of a lime and half of orange juices and honey to the salad. Toss well. Taste and adjust seasoning. If you like it more salty add more salt. If you like it sweeter add more honey.
Serving
- Serve pineapple kale salad with citrus dressing inside the pineapple boat or in a large bowl.
- If you want to make in advance, prepare your kale and chop your fruit and prepare your dressing separately and then toss everything together before your guests arrive.
Raymund says
I love fruity salad but never tried strawberries on them, will have to do it next time
Kathleen Richardson says
I want to try your idea of massaging kale, BAM. I always thought it needed a little tenderizing. This is such a colorful salad. Can't believe anyone would ever turn it down. Well done!
Healthy World Cuisine says
Thank you Kathleen. Wishing you a super holiday weekend. I hope the Easter bunny is good to you. Take Care, BAM
Gintare @Gourmantine says
Such a refreshing and gorgeous salad. I always wondered about strawberries in salad, how they work there...
Asmita (@FoodieAsmita) says
Gorgeous salad!!
Tina @ Tina's Chic Corner says
I love the name of this salad! Yup, I totally crave salad this time of year. This salad looks delicious. 🙂
Culinary Flavors says
I made a similar one in my son's birthday party and it was a big hit! This one looks so fresh and delicious!
Mary Frances says
I've been celebrating Meatless Monday over at my Pinterest and this is an excellent addition! Kale is so versatile and this salad looks very refreshing.
dianeskitchentable says
Gorgeous salad & thanks for the tip on kale...I didn't realize there was a way to make that a little more appetizing other than in a soup. But really, what are the boys doing with all the fruit? You should check out front & see if they're running a fruit stand out there for some spending money for the girlfriends.
Healthy World Cuisine says
Hello Diane, I have no idea what the boys are doing with all of that fruit. Good point, I am checking the front of the apartment now for a fruit stand... LOL Wishing you a super weekend. BAM
Ashley @ Wishes & Dishes says
Love the name and love this pretty salad!
Alex says
Love this! So colourful, too!
ChgoJohn says
Buongiorno, BAM! Though I'll gladly try this delicious salad, no amount of it will make me look good in a bikini this or any Summer. Trust me.
Your photography is always top-notch and it really does add to the dish's appeal. You could not hope for a more appealing salad than the one you've presented here. The colors are so vibrant and that dressing sounds wonderful. Good tip, too, about massaging kale with olive oil. I never would have thought that on my own.
Have a great week, BAM!
Mich Piece of Cake says
I love this salad, the combination of fruits and kale as well as the zesty sauce!
Barbara Bamber | justasmidgen says
Oh, how I envy you!! Strawberries and pineapple at your market just ripe for the plucking!! I was at ours today and bought.. carrots. There's other veggies, of course, but I refuse to pay market prices for food I know isn't local. I'm crazy about this salad!! I love the idea of fruit salad and kale mixed together:) I'm making this for supper tomorrow!! xx
kellysiew says
MmmMMmmm that looks sooo good! I prefer to eat my veges than drink it too. I must try using strawberries in my kale salad next time!
thatskinnychickcanbake says
Yeah, I'm with you on the green smoothies! I'd much rather eat my kale in salads...and with pineapple and strawberries, it much taste amazing!