Sweet Potato and Kale Salad

This Roasted Sweet Potato and Kale Salad is a vibrant, nutrient-packed dish that delivers a perfect balance of flavor and texture. The sweetness of roasted sweet potatoes, dried cranberries, and maple syrup is beautifully complemented by the earthy kale and tangy apple cider vinegar dressing. Designed with health and wellness in mind, this salad is a fantastic choice for individuals managing chronic conditions or simply looking for a nourishing, satisfying meal.

Why This Salad Supports Chronic Wellness

Anti-Inflammatory Power
Packed with sweet potatoes, kale, and ginger, this salad provides powerful anti-inflammatory properties to help reduce chronic pain and swelling.

Nutrient-Dense Ingredients
With fiber-rich vegetables, healthy fats, and antioxidants, this salad supports gut health, immunity, and overall well-being.

Balanced Energy
The combination of complex carbohydrates from sweet potatoes, healthy fats from olive oil, and a touch of natural sweetness from maple syrup ensures steady energy levels, making this salad perfect for combating fatigue.

Allergy-Friendly and Versatile
This recipe is gluten-free, dairy-free, and can be adjusted to meet strict AIP requirements by omitting almonds.

Ingredient Breakdown and Their Health Benefits

Sweet Potatoes (2 Medium, Diced)
Key Nutrients: Beta-carotene, Vitamin C, and fiber.
Health Benefits:
Supports healthy skin and immune function.
Provides slow-releasing energy to stabilize blood sugar levels.
Chronic Conditions Supported: Diabetes, skin disorders, and inflammation.

Coconut Oil (1 Tablespoon)
Key Nutrients: Lauric acid and medium-chain triglycerides (MCTs).
Health Benefits:
Promotes gut health and reduces inflammation.
Provides a quick source of energy without spiking blood sugar.
Chronic Conditions Supported: Chronic fatigue and digestive disorders.

Kale Leaves (4 Cups, Chopped)
Key Nutrients: Vitamin K, Vitamin C, and antioxidants.
Health Benefits:
Reduces inflammation and supports detoxification.
Promotes bone health and boosts immunity.
Chronic Conditions Supported: Cardiovascular health, immune deficiencies, and arthritis.

Dried Cranberries (¼ Cup)
Key Nutrients: Antioxidants and natural sugars.
Health Benefits:
Provide a burst of sweetness and support urinary tract health.
Act as a natural source of energy.
Chronic Conditions Supported: Chronic fatigue and urinary tract health.

Chopped Coconut Flakes (¼ Cup)
Key Nutrients: Healthy fats and fiber.
Health Benefits:
Adds texture and supports digestion.
Provides a natural source of energy.
Chronic Conditions Supported: Digestive health and inflammation.

Extra Virgin Olive Oil (2 Tablespoons)
Key Nutrients: Monounsaturated fats and polyphenols.
Health Benefits:
Reduces inflammation and supports heart health.
Enhances the absorption of fat-soluble vitamins in the salad.
Chronic Conditions Supported: Cardiovascular health and inflammation.

Apple Cider Vinegar (2 Tablespoons)
Key Nutrients: Acetic acid and probiotics.
Health Benefits:
Improves digestion and supports blood sugar regulation.
Adds tanginess to the dressing without refined sugar.
Chronic Conditions Supported: Digestive disorders and metabolic syndrome.

Ginger (1 Teaspoon, Minced)
Key Nutrients: Gingerol and antioxidants.
Health Benefits:
Reduces nausea and inflammation.
Supports digestion and enhances circulation.
Chronic Conditions Supported: Arthritis, digestive issues, and nausea.

Maple Syrup (1 Tablespoon)
Key Nutrients: Natural sugars and trace minerals.
Health Benefits:
Acts as a natural sweetener with lower glycemic impact than refined sugar.
Provides antioxidants to combat oxidative stress.
Chronic Conditions Supported: Diabetes (in moderation) and chronic fatigue.

Sliced Almonds (¼ Cup, Optional)
Key Nutrients: Vitamin E, magnesium, and healthy fats.
Health Benefits:
Adds crunch and supports heart health.
Provides a source of plant-based protein.
Chronic Conditions Supported: Cardiovascular health and inflammation.

How This Salad Supports Chronic Health

Reduces Inflammation
Anti-inflammatory ingredients like sweet potatoes, ginger, and kale work together to calm the body’s inflammatory response, helping manage conditions like arthritis and autoimmune disorders.

Promotes Digestive Health
Apple cider vinegar and fiber-rich kale and sweet potatoes support gut health by aiding digestion and promoting a healthy microbiome.

Sustains Energy
The balance of complex carbohydrates, healthy fats, and natural sugars ensures steady energy levels, making this salad a great choice for combating fatigue.

Boosts Immunity
Nutrient-rich ingredients like kale, cranberries, and ginger strengthen the immune system, helping to protect against illness.

Sweet Potato and Kale Salad

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Calories 876kcal

Ingredients

For the Salad:

  • 2 medium sweet potatoes peeled and diced
  • 1 tablespoon coconut oil
  • Salt to taste
  • 4 cups kale leaves stemmed and chopped
  • 1/4 cup dried cranberries
  • 1/4 cup chopped coconut flakes
  • 1/4 cup sliced almonds optional, omit for strict AIP

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon minced ginger
  • Salt to taste

Instructions

  • Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with coconut oil and a generous pinch of salt. Spread them out in a single layer on a baking sheet. Roast for 25-30 minutes, or until the sweet potatoes are crispy on the outside and tender on the inside. Stir once halfway through to ensure even cooking and crispiness.
  • While the sweet potatoes are roasting, place the chopped kale in a large bowl. Massage the kale with a little bit of salt for about 2-3 minutes until it becomes tender and slightly reduced in volume.
  • In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, maple syrup, minced ginger, and salt. Taste and adjust the seasoning as needed, adding more vinegar for tanginess or maple syrup for a hint of sweetness.
  • Once the sweet potatoes are roasted and slightly cooled, add them to the bowl with the massaged kale. Sprinkle the dried cranberries and chopped coconut flakes over the top. If using, add the sliced almonds. Drizzle with the prepared dressing and toss everything together to combine thoroughly.
  • Serve the salad immediately, or refrigerate for up to 2 days. The flavors will meld together as it sits.

 

Kirsten’s Final Thoughts: A Salad That Satisfies and Heals

This Roasted Sweet Potato and Kale Salad is more than just a side dish—it’s a powerhouse of flavor, nutrition, and healing potential. From the sweetness of the roasted sweet potatoes to the tangy ginger dressing, every bite is designed to nourish your body and soul.

Kirsten’s Tip: Make a double batch for meal prep, and don’t forget to massage the kale—it’s the key to tender, flavorful greens! Whether you’re enjoying it fresh or as leftovers, this salad is a testament to how simple, wholesome ingredients can create something truly special.

Let me know if I can help with anything else!

Recommended Recipes

Sweet Potato and Kale Salad

This Roasted Sweet Potato and Kale Salad is a vibrant, nutrient-packed dish that delivers a perfect balance of flavor and texture. The sweetness of roasted sweet potatoes, dried cranberries, and maple syrup is beautifully complemented by the earthy kale and tangy apple cider vinegar dressing. Designed with health and wellness in mind, this salad is a fantastic choice for individuals managing chronic conditions or simply looking for a nourishing, satisfying meal.

Why This Salad Supports Chronic Wellness

Anti-Inflammatory Power
Packed with sweet potatoes, kale, and ginger, this salad provides powerful anti-inflammatory properties to help reduce chronic pain and swelling.

Nutrient-Dense Ingredients
With fiber-rich vegetables, healthy fats, and antioxidants, this salad supports gut health, immunity, and overall well-being.

Balanced Energy
The combination of complex carbohydrates from sweet potatoes, healthy fats from olive oil, and a touch of natural sweetness from maple syrup ensures steady energy levels, making this salad perfect for combating fatigue.

Allergy-Friendly and Versatile
This recipe is gluten-free, dairy-free, and can be adjusted to meet strict AIP requirements by omitting almonds.

Ingredient Breakdown and Their Health Benefits

Sweet Potatoes (2 Medium, Diced)
Key Nutrients: Beta-carotene, Vitamin C, and fiber.
Health Benefits:
Supports healthy skin and immune function.
Provides slow-releasing energy to stabilize blood sugar levels.
Chronic Conditions Supported: Diabetes, skin disorders, and inflammation.

Coconut Oil (1 Tablespoon)
Key Nutrients: Lauric acid and medium-chain triglycerides (MCTs).
Health Benefits:
Promotes gut health and reduces inflammation.
Provides a quick source of energy without spiking blood sugar.
Chronic Conditions Supported: Chronic fatigue and digestive disorders.

Kale Leaves (4 Cups, Chopped)
Key Nutrients: Vitamin K, Vitamin C, and antioxidants.
Health Benefits:
Reduces inflammation and supports detoxification.
Promotes bone health and boosts immunity.
Chronic Conditions Supported: Cardiovascular health, immune deficiencies, and arthritis.

Dried Cranberries (¼ Cup)
Key Nutrients: Antioxidants and natural sugars.
Health Benefits:
Provide a burst of sweetness and support urinary tract health.
Act as a natural source of energy.
Chronic Conditions Supported: Chronic fatigue and urinary tract health.

Chopped Coconut Flakes (¼ Cup)
Key Nutrients: Healthy fats and fiber.
Health Benefits:
Adds texture and supports digestion.
Provides a natural source of energy.
Chronic Conditions Supported: Digestive health and inflammation.

Extra Virgin Olive Oil (2 Tablespoons)
Key Nutrients: Monounsaturated fats and polyphenols.
Health Benefits:
Reduces inflammation and supports heart health.
Enhances the absorption of fat-soluble vitamins in the salad.
Chronic Conditions Supported: Cardiovascular health and inflammation.

Apple Cider Vinegar (2 Tablespoons)
Key Nutrients: Acetic acid and probiotics.
Health Benefits:
Improves digestion and supports blood sugar regulation.
Adds tanginess to the dressing without refined sugar.
Chronic Conditions Supported: Digestive disorders and metabolic syndrome.

Ginger (1 Teaspoon, Minced)
Key Nutrients: Gingerol and antioxidants.
Health Benefits:
Reduces nausea and inflammation.
Supports digestion and enhances circulation.
Chronic Conditions Supported: Arthritis, digestive issues, and nausea.

Maple Syrup (1 Tablespoon)
Key Nutrients: Natural sugars and trace minerals.
Health Benefits:
Acts as a natural sweetener with lower glycemic impact than refined sugar.
Provides antioxidants to combat oxidative stress.
Chronic Conditions Supported: Diabetes (in moderation) and chronic fatigue.

Sliced Almonds (¼ Cup, Optional)
Key Nutrients: Vitamin E, magnesium, and healthy fats.
Health Benefits:
Adds crunch and supports heart health.
Provides a source of plant-based protein.
Chronic Conditions Supported: Cardiovascular health and inflammation.

How This Salad Supports Chronic Health

Reduces Inflammation
Anti-inflammatory ingredients like sweet potatoes, ginger, and kale work together to calm the body’s inflammatory response, helping manage conditions like arthritis and autoimmune disorders.

Promotes Digestive Health
Apple cider vinegar and fiber-rich kale and sweet potatoes support gut health by aiding digestion and promoting a healthy microbiome.

Sustains Energy
The balance of complex carbohydrates, healthy fats, and natural sugars ensures steady energy levels, making this salad a great choice for combating fatigue.

Boosts Immunity
Nutrient-rich ingredients like kale, cranberries, and ginger strengthen the immune system, helping to protect against illness.

Sweet Potato and Kale Salad

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Calories 876kcal

Ingredients

For the Salad:

  • 2 medium sweet potatoes peeled and diced
  • 1 tablespoon coconut oil
  • Salt to taste
  • 4 cups kale leaves stemmed and chopped
  • 1/4 cup dried cranberries
  • 1/4 cup chopped coconut flakes
  • 1/4 cup sliced almonds optional, omit for strict AIP

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon minced ginger
  • Salt to taste

Instructions

  • Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with coconut oil and a generous pinch of salt. Spread them out in a single layer on a baking sheet. Roast for 25-30 minutes, or until the sweet potatoes are crispy on the outside and tender on the inside. Stir once halfway through to ensure even cooking and crispiness.
  • While the sweet potatoes are roasting, place the chopped kale in a large bowl. Massage the kale with a little bit of salt for about 2-3 minutes until it becomes tender and slightly reduced in volume.
  • In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, maple syrup, minced ginger, and salt. Taste and adjust the seasoning as needed, adding more vinegar for tanginess or maple syrup for a hint of sweetness.
  • Once the sweet potatoes are roasted and slightly cooled, add them to the bowl with the massaged kale. Sprinkle the dried cranberries and chopped coconut flakes over the top. If using, add the sliced almonds. Drizzle with the prepared dressing and toss everything together to combine thoroughly.
  • Serve the salad immediately, or refrigerate for up to 2 days. The flavors will meld together as it sits.

 

Kirsten’s Final Thoughts: A Salad That Satisfies and Heals

This Roasted Sweet Potato and Kale Salad is more than just a side dish—it’s a powerhouse of flavor, nutrition, and healing potential. From the sweetness of the roasted sweet potatoes to the tangy ginger dressing, every bite is designed to nourish your body and soul.

Kirsten’s Tip: Make a double batch for meal prep, and don’t forget to massage the kale—it’s the key to tender, flavorful greens! Whether you’re enjoying it fresh or as leftovers, this salad is a testament to how simple, wholesome ingredients can create something truly special.

Let me know if I can help with anything else!

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