Kale and Orange Salad
Melanie Ng

Kale and Orange Salad

Vibrant and bold, this salad is a nutritional powerhouse.


  • 1/4 cup apple cider vinegar
  • 1/2 cup nonfat plain yogurt
  • 2 tablespoons olive oil, divided
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 cups kale leaves, chopped or torn, stems removed (if using kale bunches with stems, purchase 1 pound to result in 8 cups when stemmed)
  • 1 (15 ounce) can mandarin oranges in juice, drained; reserve 2 tablespoons juice
  • 1/2 small red onion, peeled, thinly sliced


  1. Whisk together apple cider vinegar, yogurt, 1 tablespoon olive oil, crushed red pepper, salt, and pepper. Chill until ready to serve.
  2. Massage chopped kale leaves; pour 1 tablespoon of olive oil onto the kale leaves. Using a massaging action (similar to kneading bread dough), rub leaves together for about 2-5 minutes or until the leaves are softened. The leaves will get softer and turn a more vibrant green.
  3. Arrange kale leaves in a large mixing bowl. Drain oranges, reserving 2 tablespoons of juice. Add to kale. Drizzle reserved juice over kale. Add the sliced onion and toss well.
  4. Drizzle salad with dressing before serving.


  • Substitute fresh oranges for the canned to amp up the flavor.
  • Crushed red pepper spices up the sweetness of the fruit and highlights the hearty greens. Adjust the crushed red pepper to taste.
  • Experiment with color and texture. Sliced grapes, dried cranberries, or sunflower seeds can add variety.
Nutrition facts panel for the kale and orange salad
Nutrition facts panel for the kale and orange salad