Adventures in Healthier Eating with 2 Kids and a Picky Husband

Kale and Grapefruit Salad with Sunflower Seeds and Dried Cranberries

5 WWPP Posted by 5 years ago 10 Comments

Sorry for my short hiatus. You may notice a bit less activity here on GreenLiteBites while I prepare for the FitBloggin’ conference. In 9 days I’ll be hosting nearly 300 bloggers in Baltimore for a weekend of, well, fit blogging fun!

But I don’t want to talk about it. Frankly, I need a break from thinking about it! So if you’d like to learn more check out In the meantime I’ll share this fun Kale Salad I made last week.

First of all, let me just say I’m trying to make an effort to get more kale in my family. Period.

According to WebMD Kale is one of the healthiest vegetables on the planet. That’s all I needed to hear. I’m sold. But convincing my potato chip hoarding husband, candy eating 7 year old and picky toddler is not quite as easy. I’ve had some success putting it in other dishes but this time I decided to present it head on, in salad form.

Kale and Grapefruit Salad with Sunflower Seeds and Dried Cranberries - top

I’ve seen rubbed or marinated versions of a kale salad tons of time on TV and online. The idea is to take an acid and have it break down the tougher kale leaves a bit. I happen to have a pink grapefruit and decided to use it for inspiration.

I loved the combination! Especially with the salty sunflower seeds and sweet cranberries. The husband didn’t think it was too bad either! Both kids had typical ‘kid’ reactions BUT I got them both to TRY IT so a total win in my book. I subscribe to the theory that more exposure equals well rounded eaters. They’ll come around sooner or later. I just can’t give up!

Here’s what I did…Kale and Grapefruit Salad with Sunflower Seeds and Dried Cranberries

  • 2-3 Bunches of Kale (Mine was about 500g ones the stems were removed)
  • 1 large pink grapefruit
  • 1 tbsp olive oil
  • kosher salt
  • 20g sunflower seeds
  • 20g of dried cranberries

Pull the leaves off the stems of the kale and chop into thin strips or pieces and place them in a large bowl

Supreme the grapefruit over the bowl. I have a link in this post that shows you how to do it. Basically cut the peel off and then slice out the grapefruit sections with a knife. Do it over the kale so any juice drips into the bowl.

Once you are finished cutting out the segments you will be left with the center pulp of the grapefruit. Squeeze that baby over the kale leaves extracting as much juice as possible.

Add the olive oil and a pinch of kosher salt then toss and rub the kale with your hands making sure to distribute the juice and olive oil evenly. Add the sunflower seeds and cranberries and toss again.

Eat immediately or let sit in the fridge for a few hours. It’s good either way!

Kale and Grapefruit Salad with Sunflower Seeds and Dried Cranberries

Note: I added a few extra sunflower seeds and cranberries on top for the photo.

Oh! And I do have to add, I happened to serve this with a quick pork fried rice dish and the rice mixed in with the salad was even better! I will have to revisit the combo making a complete meal. I would add it here but the rice and pork was literally a “kitchen sink” type of thing.

Weight Watcher pointsplus note: I just use the nutritional info to calculate.

Approx Nutritional Information per serving
Servings Amt per Serving
4 About 2 cups
Calories Fat Fiber WWPs
160 7g 4g old: 3 new: 5
Sugar Sat Fat Carbs Protein
7g 1g 24g 5g

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There are 10 comments so far. Join in on the conversation.

    Krista S.

    September 11, 2012

    I have recently discovered that I actually DO like kale! I thought I hated it because I can't stand kale chips and everyone raves about them, so I figured if I didn't like those, I just plain old didn't like kale! WRONG. I love this salad idea....such a great flavor combination.


    September 11, 2012

    Roni - if you see it, you should try dinosaur kale (also called Tuscan kale or Lacinto kale). The texture is very smooth - not at all "scratchy" like curly kale. I live in Washington, DC and see it frequently. It's $3 a bunch at the Dupont farmers' market - so I am sure you could get it cheaper out in the 'burbs! Also, what 7-year-old would not love to eat something with the word "dinosaur" in it? :) I have found that kale salad actually improves the longer it sits - good for busy moms! :) I also find it's more filling than a regular salad. There are obviously an infinite number of ways you can take it - I like cannelini beans and red onion with a mustard vinaigrette - a kale "waldorf" salad with a greek yogurt-based dressing - I could go on and on!

    Cut `n Clean Greens

    September 11, 2012

    What a great looking salad! All those flavors going did it again! We're going to feature it on our Facebook page with a link here so others can enjoy it, too. --Your friendly Southern California farmers at Cut `n Clean Greens


    September 11, 2012

    I must be an odd one--because I steam a bag of kale on Sunday night and eat it for breakfast the next three days with yogurt. It seems to keep me feeling full longer than eating an egg--go figure. I do this for awhile and then switch to something else. The little one is all dressed up for dinner--love the picture!


    September 11, 2012

    Kale is definitely extremely healthy, and I've always found it to be very bitter, but I had a kale salad in NYC once with pecorino cheese and raisins that was amazing. I will have to try your recipe!

    Jessie C.

    September 12, 2012

    Thanks for the recipe, I love kale dishes.

    Simple recipes

    September 12, 2012

    Excellent recipe. Simple and delicious recipes. Well done


    September 12, 2012

    I love this recipe so easy and healthy. Cute photo too.

    Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate

    September 12, 2012

    This looks great! I love kale - definitely a worthy contender for any salad - especially one with grapefruit in it! Yum! And 4 grams of fiber isn't too shabby either. Good luck with the conference! I'm sure it will be great. :)

    Lauren T

    September 13, 2012

    I tried kale for the first time this weekend as a salad, and I was surprised that I liked it. I will be eating it alot now since it is the healthiest veggie!