Healthy Summer Salad Recipe!

Blueberry Kale Salad 1 I hear from clients quite often that they are sick of salad. If they have to eat one more salad they’ll go mad. If a heap of lettuce, a few shreds of carrot and a cucumber slice or two is your idea of a salad then it’s no wonder you’re beginning to loathe them.

Salads are meant to be refreshing, satisfying, and nutrient-packed. A great salad makes your mouth water just thinking about the perfect bite of crunchy, bright, sweet, and tangy flavors coming together.

Summertime is the best time for creating delicious meals using endless combinations of fresh seasonal produce. This Blueberry Kale Salad offers so many perfectly flavored bites, each loaded with health benefits, that I have to call it a Super Salad!

Just a Few Health Benefits…

This article would be a small book if I listed all the health benefits jammed into one meal. So, instead I’m highlighting just a couple of ingredients to pique your interest:

Red Cabbage – this cousin to kraut boasts a wealth of phytochemicals, antioxidants, nutrients, vitamins, and minerals. Its impressive amount of essential minerals does wonders for bone growth and development, intracellular sodium and potassium balance and reduce body-wide inflammation. Vitamin C’s vast array of nutrients boost immune health, keep eyes in peak function, and even has powerful antioxidants that work to prevent cancer and signs of aging.

Green Apple – The tart, crunchy bite of green apples brings with it a host of proteins, vitamins, minerals, and fiber. They are well known for their ability to combat digestive disorders, support healthy cholesterol levels, and regulate glucose levels. The combination of important flavonoids and vitamin C helps protect body’s cells from free radical damage.

Golden Elixir Dressing: I first discovered this dressing while working on my Master’s in Nutrition Therapy. It changed my world as far as dressings go and I have never forgotten the way my palate lit up with the first bite. The combination of ingredients has an incredibly high nutrient content that does great things for your health, like supporting your immune system, encouraging and aiding digestion, balancing pH and brightening your skin. Plus, it reduces inflammation and contains antibacterial and antifungal properties.

Add the benefits, textures, and flavors of fresh blueberries, creamy avocado, and crunchy toasted pumpkin seeds and you definitely have yourself a Super Salad! Is your mouth watering yet? Mine is.

Here’s the recipe:Golden Elixir Dressing

Blueberry Kale Salad with Golden Elixir Dressing

1 bunch fresh kale, stems removed & leaves torn into small pieces

1 pint fresh blueberries


½ head red cabbage

2 whole carrots

1 green apple

1 avocado, thinly sliced

½ cup toasted pumpkin seeds

Rotisserie or grilled chicken OR grilled shrimp skewers

Golden Elixir Dressing:

1 cup fresh lemon juice

½ tbsp chopped garlic

2 tbps chopped ginger

¾ tsp sea salt

2 heaping tbps raw honey (or more if desired)

1 cup cold-pressed olive oil

Place all of the ingredients except oil in the blender. Begin blending at normal speed. As the mixture is blending, slowly add the oil until it’s completely blended. This recipe should last over a week in the fridge.

Didn’t think a salad could change your life? This one will!

5 More Salad Ideas:

Mason Jar Salad

Red Quinoa, Artichokes, and Parsley Salad

Delicious Mexican Three Bean Salad

Kale & Mango Salad

Grilled Corn & Summer Vegetable Salad

In Love & Gratitude,

Signature missi

Missi Holt

Missi Holt

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.