Kale and Pomegranate Salad

Looking for a fresh and flavorful salad that’s both delicious and kidney-friendly? This Kale and Pomegranate Salad combines nutrient-rich kale, antioxidant-packed pomegranate seeds, and heart-healthy ingredients like olive oil and pecans, making it a perfect choice for those managing chronic kidney disease (CKD). It’s a simple yet vibrant dish that supports your kidney health while satisfying your taste buds.

As a Registered Dietitian Nutritionist specializing in chronic kidney disease, I have extensive experience helping individuals manage their kidney health through diet. My approach is rooted in evidence-based practices and a deep understanding of the nutritional needs of those with CKD. This Kale Salad with Pomegranates is designed to support kidney health while offering a flavorful, nutrient-rich meal option.

This Kale and Pomegranate Salad is a perfect addition to a CKD-friendly diet, as it is low in sodium and potassium while providing heart-healthy fats, fiber, and antioxidants. The ingredients, such as kale and pomegranate seeds, offer essential vitamins and nutrients that support kidney function, making this salad both nourishing and delicious for those managing chronic kidney disease.

I love making kidney friendly salads any time of the year, and this is a winter salad that makes the cold weather more bearable. I love this pomegranate kale salad with a nice renal diet chicken recipe, like our chicken with broccoli pasta or our ranch chicken foil packets. Both cook in the oven and make a tasty complement to this dish.

[feast_advanced_jump_to]Ingredients for Pomegranate Kale Salad

This Kale and Pomegranate Salad features a vibrant mix of fresh kale, tangy feta cheese, sweet pomegranate seeds, and crunchy pecans, all brought together with a simple yet flavorful homemade dressing. These wholesome ingredients combine to create a delicious, nutrient-packed dish that’s both satisfying and kidney-friendly.

Kale: A nutrient-dense leafy green, rich in vitamins and low in potassium, ideal for a CKD-friendly diet.Feta cheese: Adds tangy flavor and protein with lower sodium compared to other cheeses.Pomegranate seeds: Packed with antioxidants and natural sweetness, supporting heart and kidney health.Chopped pecans: Provide healthy fats, fiber, and a satisfying crunch.Olive oil: A heart-healthy fat with anti-inflammatory benefits.Balsamic vinegar: Enhances flavor without adding extra sodium.Honey: A natural sweetener that avoids refined sugars.Ground mustard powder: Adds mild tanginess and supports digestion.Minced garlic: Offers anti-inflammatory benefits and natural, sodium-free flavor.

See recipe card for quantities.

How To Make Kale Salad with Pomegranates

Now that you have all the fresh ingredients ready, let’s walk through the simple steps to prepare this flavorful salad. With just a few easy instructions, you'll have a healthy and delicious salad in no time!

After removing stems and ribs from kale, cut into small strips and add to a bowl.Add all dressing ingredients to a small jar or container with a lid, and shake vigorously to combine.Add ½ of the dressing to the kale and massage the kale. Massaging the kale is using your hands to gently combine the dressing and kale until it softens slightly - about 2 minutes.Add the feta and pomegranate seeds to the bowl with the rest of the dressing and stir to combine.

5. Split into 2 servings and sprinkle each salad with pecans.

Hint: To make this salad ahead of time, store the dressing separately to keep the kale fresh and crisp until serving.

Substitutions

For those managing chronic kidney disease, making small ingredient swaps can help tailor this salad to your dietary needs. Here are some CKD-friendly substitutions:

Honey Swap: If you prefer to reduce sugar intake, you can replace the honey with a small amount of agave syrup or a sugar-free sweetener like stevia.Pecans Substitute: Swap chopped pecans for slivered almonds or sunflower seeds for a different crunch while maintaining a healthy fat profile.Olive Oil Alternative: Use avocado oil instead of olive oil for a different source of healthy fats, with a mild flavor that pairs well with the other ingredients.Variations

This Kale and Pomegranate Salad can be easily adapted to suit different tastes and preferences while keeping it kidney-friendly. Here are a few variations to make it even more versatile:

Add a Protein: Top the salad with a kidney-friendly protein, like grilled chicken or tofu, to make it a more filling main dish.Add More Veggies: For added nutrients, try incorporating cucumber, bell peppers, or carrots into the salad for extra crunch and flavor.Swap the Cheese: If you need a lower-sodium option, consider using a reduced-sodium feta or omit the cheese entirely for a lighter salad.Storage of Pomegranate Kale Salad

To keep your salad fresh, store it in an airtight container in the refrigerator for up to 2 days. If you’ve already added the dressing, the kale will soften over time, so it’s best to store the dressing separately and toss it with the salad just before serving. For longer storage, keep the pomegranate seeds and pecans in separate containers to prevent them from becoming soggy. This salad is best enjoyed fresh, but it can still be a convenient and tasty option for meal prep!

Top TipAdjust the amount of honey in the dressing based on your preference for sweetness, but be mindful of sugar intake if managing diabetes alongside CKD.FAQs about Pomegranate Kale SaladCan I make this Kale and Pomegranate Salad ahead of time?

Yes, you can prepare the salad ingredients ahead of time and store them separately. Keep the kale, pomegranate seeds, and feta cheese in airtight containers in the fridge, and store the dressing in a separate jar. When you're ready to serve, simply toss everything together for a fresh and flavorful salad.

How can I make this salad more filling?

To make the salad more substantial, consider adding a kidney-friendly protein, such as grilled chicken, salmon, or tofu. These additions will provide extra protein and make the salad a complete meal.

Can I use a different type of vinegar for the dressing?

Absolutely! While balsamic vinegar adds a rich, slightly sweet flavor, you can substitute it with apple cider vinegar, red wine vinegar, or even lemon juice for a different taste. Just keep in mind that each type of vinegar will bring its own flavor profile to the dish.

Other Kidney Friendly Salad Recipes

Looking for other recipes like this? Try these:

Kale and Pomegranate SaladHawaiian Chicken SaladCorn Pasta SaladCornbread SaladPairing with Kale Salad with Pomegranates

These are my favorite dishes to serve with this winter salad:

Chicken and Broccoli with CashewsChicken and Broccoli Pasta BakeChicken Bacon Ranch QuesadillaRoasted Cornish Hens

If you tried this Recipe or any other recipe on my website, please please leave a star rating and let me know how it goes in the comments below. I love hearing from you!

Recipe PrintPomegranate Kale Salad Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }#wprm-recipe-user-rating-0.wprm-user-rating-allowed.wprm-user-rating-not-voted:not(.wprm-user-rating-voting) svg * { fill-opacity: 0.3; }Course Appetizer, Salad, Side DishCuisine AmericanDiet Diabetic, Low Fat, Low Salt, Vegan, VegetarianPrep Time 15 minutes minutesServings 2Calories 343kcalAuthor Mathea Ford, RDN, LD, MBAEquipment1 Large Bowl1 Chef's KnifeIngredientsSalad mix4 cups kale stems and ribs removed, rinsed and dried¼ cup feta cheese½ cup pomegranate seeds about 1 small pomegranate1 tablespoon chopped pecansDressing3 tablespoon olive oil1 ½ tablespoon balsamic vinegar1 teaspoon honey½ teaspoon ground mustard powder½ teaspoon minced garlicGet ingredients with InstructionsAfter removing stems and ribs from kale, cut into small strips and add to a bowl.Add all dressing ingredients to a small jar or container with a lid, and shake vigorously to combine.Add ½ of the dressing to the kale and massage the kale. Massaging the kale is using your hands to gently combine the dressing and kale until it softens slightly - about 2 minutes.Add the feta and pomegranate seeds to the bowl with the rest of the dressing and stir to combine.Split into 2 servings and sprinkle each salad with pecans.Videohttps://youtu.be/sIOSvFQD89UNutritionCalories: 343kcal | Carbohydrates: 16g | Protein: 5g | Fat: 30g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Cholesterol: 17mg | Sodium: 241mg | Potassium: 297mg | Fiber: 4g | Sugar: 11g | Vitamin A: 4278IU | Vitamin C: 44mg | Vitamin D: 0.1µg | Calcium: 213mg | Iron: 1mg | Phosphorus: 123mgCheck Out Our Meal Plans For People With Chronic Kidney Disease (CKD)

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