Massaged Tuscan kale (also known as lacinato or dinosaur kale) tossed with wild blueberries, avocado, salted pumpkin seeds and grated parmesan topped with simply grilled salmon and a wild blueberry vinaigrette. This delicious, flavorful and brain-health promoting meal is everything you’d want in a summer salad. Serve it for lunch or as a light dinner along with warm whole grain rolls or a torn baguette.

 Thanks to my friends at Wild Blueberries for sponsoring this post and thanks to you, my readers, for supporting brands that help keep Jenny Shea Rawn running. As always, all opinions are my own.

KALE SALADS – LOVE ‘EM OR LEAVE ‘EM?

Kale salads can be a polarizing topic – people either love them or hate them and there is usually no in between. I am in the love bunch. I actually crave a good kale salad. Especially this one. Hopefully you fall into the love bunch too, and if you do, you are going to love this salad. It is packed with all sorts of goodies and textures – creamy rich avocado, crunchy and salty pumpkin seeds, sweet cool wild blueberries, savory parmesan and crispy simply seasoned salmon.

BRAIN HEALTH PROMOTING FOODS

In addition to all these salad toppers tasting great, they have something else in common. Any guesses? Brain health. Wild blueberries, fatty fish (like salmon), nuts/seeds and avocado (among others!) are foods that promote the health of your brain and support cognitive function throughout the lifespan – from infancy to older adulthood and every stage in between.

Specifically:

• Wild blueberries – are packed with anthocyanins (plant compounds), which have been linked to improved cognitive function. With 33% more deep purply blue anthocyanins and 2x the antioxidants of ordinary blueberries, wild blueberries strongly contribute to healthy brains
• Kale – leafy greens like kale, spinach and swiss chard are packed with vitamins and minerals plus antioxidants – especially lutein which helps protect the brain, resulting in sharper cognitive function
• Salmon – fatty fish like salmon, sardines and mackerel are anti-inflammatory and packed with omega-3 fatty acids, which play a critical role in the brain’s development and function. Eating fatty fish helps reduce the risk of cognitive decline and may improve memory and concentration
• Pumpkin seeds – nuts and seeds provide antioxidants, including Vitamin E, that protect cell membranes from oxidative stress and ultimately help decrease cognitive decline
• Avocado – packed with monounsaturated (healthy fats) and contain anti-inflammatory and antioxidant compounds, including lutein, that protect against oxidative stress

By incorporating brain health-promoting foods into your diet, you can nourish your brain and support its function throughout life. Wild blueberries, leafy greens, fatty fish, seeds and nuts and avocados are just a few examples of the many foods that can benefit the health of your brain.

LIFESTYLE CHOICES THAT AFFECT BRAIN HEALTH

And aside from choosing brain health promoting foods, here are a few more ways to keep your brain healthy:

• Move! Every Day. Exercise enhances blood flow to the brain, increases brain cell connections, and requires balance and spatial relation practice
• Sleep Well – Brains need a reset each day. Easier said than done for us moms, but make it a priority if you can
• Reduce Stress – Yoga or meditation help reduce anxiety and improve mood and relaxation
• Be Social – Spending quality time with loved ones is good for your brain
• Stimulate Your Brain – Challenge your brain by staying curious – read, learn a new skill, etc
• Manage Your Health – Work with your doctor and Registered Dietitian to manage your chronic conditions (e.g., high blood pressure, high cholesterol, diabetes)

INGREDIENTS YOU’LL NEED FOR THIS KALE SALAD

• Tuscan kale – also called dinosaur or lacinato kale
• Salmon – wild or farmed, your choice
• Avocado
• Wild blueberries
• Salted pumpkin seeds
• Avocado
• Parmesan cheese (optional)
• Extra virgin olive oil
• White wine vinegar
• Honey
• Dijon
• Shallot
• Kosher salt
• Black pepper
• Rolls or bread for serving

SALMON & KALE SALAD INSTRUCTIONS

Detailed instructions can be found in the recipe card below, but here’s a quick snapshot.

• Place kale in a large mixing bowl. Drizzle with olive oil and kosher salt. Massage kale for about a couple minutes.

• Top kale with avocado chunks, wild blueberries, pumpkin seeds and grated parmesan (optional).
• Add the wild blueberries, olive oil, vinegar, mustard, shallot, salt and pepper to a high speed blender. Blend until smooth.

• Preheat grill to high heat. Clean and oil the grates. Sprinkle salmon with remaining salt and black pepper. Reduce grill heat to medium high. Place salmon on grill skin side up. Grill 3-4 minutes, flip, then grill until desired doneness.

• Add salmon to kale salad.

• Drizzle with vinaigrette. Serve with warmed whole grain rolls, if desired.

FREQUENTLY ASKED QUESTIONS

Can you use another type of kale in this salad instead of Tuscan?

Yes! You can easily substitute curly kale here for the Tuscan.

Should you use wild or farmed salmon?

That’s up to you! If you use farmed, choose a sustainable farmed salmon (read about how to determine that here). Farmed salmon, in general, tends to be milder flavored, while wild salmon is fuller flavored. Both are great choices, just depends on your preference.

Why do you have to massage the kale?

Massaging the kale with olive oil and salt helps tenderize it and makes it much more pleasant to eat.

Does this salad make good leftovers?

Yes! Unlike salads made with more tender greens that wilt quickly, kale is sturdy and leftovers won’t wilt or begin to break down. This is one of a few salads that will still taste great the next day – though your avocado will likely have begun to brown, but you can avoid that by drizzling a bit of lemon or lime juice over the avocado pieces.

MORE GREAT SALMON RECIPES:

• Salmon Bites
• Teriyaki Salmon Bowl
• Sweet Citrus and Spice Salmon

 

Here’s how to make this kale salad with salmon.

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