kale salad

This dinner came together in 20 minutes and was inspired by a mango kale salad that turns people onto this super veggie.  Two years ago my sister taught me how to make this mango and kale salad and it has quickly become a party favourite since.  Rainbow SaladI’ve even made it with 20 grade K-6 students and I had students lining up for second helpings of kale for their salads.  Of course I called the salad a rainbow salad when I made it with the students and we had a lengthy discussion about the colours, flavours and textures of the ingredients.  It was kind of exciting and the students enjoyed naming all the colourful fruits and vegetables that they knew.  If you are not a fan of kale then I insist you give this salad a try to see if I can’t convince you that it’s one tasty vegetable.  The dressing in the salad combines with very thinly sliced pieces of kale to soften the usually tough leaves and the apple cider vinegar and honey help to cut the sometimes bitter taste of the kale.

Kale & Mango Salad

Kale is a super veggie but can be a bit tough for some people’s preferences. The thinly sliced kale in this salad that marinates in the dressing becomes softer and sweet. Be sure to try different combinations of fruit, nuts and seeds. This salad is great with fresh blueberries. 

  • Half bunch of kale – stems removed and thinly sliced
  • 1 mango – peeled and chopped
  • ¼ cup shredded coconut
  • ¼ cup pumpkin seeds and/or nuts or sunflower seeds
  • ¼ cup dried cranberries or other dried fruit
  • 3 tbsp vegetable oil – canola, olive, or grape seed oil
  • 2 tbsp apple cidar vinegar or white wine vinegar
  • 1 tbsp honey
  1. In a jar, shake together oil, vinegar and honey.
  2. Place all ingredients in large bowl and toss with dressing from jar.
  3. This salad is best served chilled after kale marinates for a couple of hours.
  4. Salad will keep for 2-3 days in the fridge.


Haddock Fillets with Mango Salsa

  • 4 thin haddock or other white fish fillets
  • 1 tbsp canola or grape seed oil
  • 1/2 tsp chilli powder
  • 1/4 tsp cumin powder
  • salt and pepper to taste
  • 1 lime
  1. Preheat oven to 425 F.
  2. Lightly sprinkle spices over fish.
  3. In a searing hot heavy bottomed, oven ready pan, sear fish on each side until lightly browned and thin outer edges of fish begin to look cooked and flake slightly about 2 minutes per side.
  4. Pour lime juice over fillets.
  5. Place pan in preheated oven and allow to cook for 5 more minutes.  To test doneness of fish the middle portion of the fillet will flake into sections when fork is lightly pressed into fish.

Mango Salsa

  • 1 mango – peeled, cored and diced
  • 3 tbsp red onion – finely diced
  • few sprigs of cilantro – minced
  • 1/2 lime
  1. Combine all ingredients and serve over fish.