AIP Kale Salad

Let me guess—when you hear “kale salad,” you’re thinking dry, flavorless greens that you force yourself to eat because they’re “healthy,” right? Not this time. This AIP Kale Salad is different. It’s easy to make, full of fresh flavors, and so tasty you’ll actually want to eat it.

Plus, it’s perfect if you’re following the Autoimmune Protocol (AIP). That means it’s anti-inflammatory and free of common allergens like grains, dairy, and nuts. But don’t worry—this salad isn’t just about being healthy. It’s about flavor. Crunchy cucumbers. Tangy red onion. Those salty, briny kalamata olives. Oh, and the herby vinaigrette? It ties everything together perfectly.

Whether you’re all-in on AIP or just looking for a new way to enjoy your greens, this recipe is a winner. And trust me—making kale taste good isn’t as hard as people think. I’ll show you how.

What You Need to Know

Here’s a quick rundown of the recipe. (No surprises here—just simple, wholesome food!)

• Time Required: 15 minutes prep, no cooking (yay!).
• Servings: Feeds 2-3 as a main dish or 4 as a side. Need more? Double it!
• Skill Level: Beginner-friendly. No fancy cooking techniques. Just chopping, tossing, and shaking up some dressing.
• Tools:
  • A big bowl (for the salad)
  • A small jar with a lid (for the dressing)
  • Your go-to knife and cutting board

Oh, and here’s the best part. You can prep most of it ahead of time. Just keep the dressing separate until you’re ready to eat so everything stays fresh and crisp.

What Goes Into the Salad

The Salad Ingredients

Simple stuff you probably already have:

• 4 cups kale: Curly kale is my favorite, but lacinato (aka dinosaur kale) works too. Just chop it into bite-sized pieces.
• 2 cucumbers: Dice them up for some crunch.
• 1/2 cup red onion: Finely chopped. It adds a pop of flavor without being overpowering.
• 1/2 cup kalamata olives: Pitted and halved. These are the MVP for salty, briny goodness.

The Dressing

Say goodbye to boring bottled dressings. Here’s what you need:

• 1/4 cup olive oil: Extra virgin for the win.
• 1/4 cup apple cider vinegar: Gives the dressing that tangy kick.
• 1 tsp fish sauce: Trust me, it’s the secret to an umami boost.
• 1 tsp honey: Just a touch to balance the acidity.
• 1/4 tsp onion powder: A little savory magic.
• 1 tsp dried parsley
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp salt

Substitutions

• No honey? Use maple syrup or skip it altogether.
• Don’t have fish sauce? Try coconut aminos instead.
• Not a fan of red onion? Green onions or shallots work, too.

How to Make It

Let’s break it down step by step. It’s so easy, you’ll have it memorized after one try.

Step 1: Make the Dressing

Grab a small jar. Add olive oil, vinegar, fish sauce, honey, and all those lovely herbs and spices. Close the lid and shake it like you mean it. You’ll know it’s ready when it looks creamy and well-mixed.

Pro Tip: Taste it now. Want more tang? Add a splash of vinegar. Too tangy? A little extra honey saves the day.

Step 2: Massage the Kale

Here’s the trick to making kale tender and delicious: give it a massage. Seriously.

Put your kale in a big mixing bowl and pour in half the dressing. Use your hands to massage the dressing into the leaves for about 2 minutes. You’ll feel the kale soften and see it turn a darker green.

What to Look For: The kale should feel less stiff but still have some crunch.

Step 3: Toss It Together

Add the cucumbers, red onion, and kalamata olives to the bowl. Pour the rest of the dressing on top. Now toss it all together until everything’s evenly coated.

Pro Tip: Use tongs or your (clean) hands to make sure the dressing covers every last bite.

Step 4: Plate & Enjoy

Serve it up in individual bowls or keep it family-style in one big salad bowl. It’s ready to eat right now—no waiting needed.

Make It Your Own

This salad is a blank canvas. Here’s how you can mix it up:

• Vegan Option: Swap the fish sauce for coconut aminos.
• Low-Carb/Keto-Friendly: Skip the honey or use a keto sweetener.
• Add Some Heat: If you’re not on strict AIP, sprinkle a pinch of crushed red pepper into the dressing.
• Seasonal Switch-Ups: Summer? Add cherry tomatoes or zucchini. Winter? Toss in roasted sweet potatoes or carrots.

Storing & Serving Tips

• Leftovers: Store in an airtight container in the fridge for up to 2 days. Kale doesn’t get soggy like other greens, so it holds up well.
• Meal Prepping: Pre-chop the veggies and mix the dressing ahead of time. Wait to toss everything together until just before serving.

This salad isn’t just a recipe—it’s proof that healthy food can be exciting. It’s fresh, flavorful, and comes together in no time. So go ahead, grab that bunch of kale, and get massaging. Dinner (or lunch!) just got a whole lot tastier.

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