Kale is one of the easiest and most rewarding vegetables to grow in the fall garden. It loves cooler weather, which actually makes the leaves sweeter, and it keeps producing long after the other vegetables have called it quits for the season. My favorite is the baby or curly kale. I’m not a fan of the huge dinosaur kale (lacinato) that you often see growing in the Instagram gardens. Kale is great as fresh greens for soups, salads and I put mine in fruit smoothies due their health benefits.
Kale is a superfood and belongs in your spring and fall garden. In my square foot garden, I plant 4 kale seeds per square foot.
Kale isn’t called a superfood for nothing. This leafy green is one of the most nutrient-dense vegetables you can grow — and fall is the perfect time to enjoy it at its sweetest.
Packed with Vitamins:
Just one cup of kale gives you more than your daily needs of vitamin K, plus a healthy dose of vitamins A and C to support your immune system, eyes, and skin.
Rich in Minerals:
Kale provides calcium, potassium, and magnesium — all essential for strong bones and healthy muscles.
Loaded with Antioxidants:
It’s full of compounds like beta-carotene and quercetin, which help fight inflammation and protect your cells from damage.
Supports Heart Health:
The fiber in kale helps lower cholesterol, while its antioxidants may reduce the risk of heart disease.
Good for Digestion:
Its fiber also supports gut health, keeping your digestive system happy and running smoothly.
There is a local restaurant that makes the BEST kale salad, and I would love to know how they make their dressing. Chick filet also makes a good kale salad, and the price is much better! But why buy a kale salad when I can make my own. So, I set out to find a “copy cat” recipe and this one comes pretty close.
Kale Crunch Salad with Citrus Vinaigrette
Ingredients
For the salad:
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4 cups chopped curly kale (or a mix of kale and baby kale)
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1 cup shredded green cabbage (optional but gives it that Chick-fil-A crunch) Cabbage is another great fall vegetable for the garden.
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⅓ cup slivered almonds or chopped roasted pecans
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⅓ cup dried cranberries (optional, adds a nice tart-sweet note)
For the citrus dressing:
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3 tablespoons apple cider vinegar
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3 tablespoons olive oil (or avocado)
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1 tablespoon Dijon mustard
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1 tablespoon maple syrup or honey
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1 tablespoon fresh lemon juice (or orange juice for a softer citrus flavor)
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¼ teaspoon salt
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¼ teaspoon black pepper
Whisk together in a small bowl or shake in a jar until blended.
Instructions
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Massage the kale:
Place the chopped kale in a large bowl. Add a drizzle of olive oil and a pinch of salt. Massage gently with your hands for 1–2 minutes to soften the leaves and reduce bitterness. -
Toss the salad:
Add the cabbage, almonds, and cranberries. Pour over the dressing and toss well to coat. -
Chill before serving:
Let it sit for at least 15 minutes in the refrigerator before serving to allow the flavors to blend. -
Optional
Top with shaved Parmesan for a little extra flavor.
It’s easy to swing through the drive-through or order takeout when life gets busy and I am very guilty of doing that— but there’s something so satisfying about making a fresh, healthy meal straight from your own garden. This Kale Crunch Salad takes just a few minutes to toss together, and the citrus dressing actually tastes even better after a day in the refrigerator.
You don’t need a big garden to grow kale. A few plants in a raised bed, container, or even a sunny spot near your porch can keep you stocked with fresh greens for months. So, skip the delivery app, step out into your garden, and enjoy the taste of something you grew yourself — no drive-through required.
Happy Gardening!
Karen
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