Chopped Kale & Beet Salad Recipe (2024)

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Detox

Dear Joyous Readers,I'm joyous to share my first ever special guest in a recipe video -- my sweet hubs Walker. We love this kale salad and make it regularly

Apr 14, 2014 | Joy McCarthy

Blog/Food

Dear Joyous Readers,

I'm joyous to share my first ever special guest in a recipe video -- my sweet hubs Walker. We love this kale salad and make it regularly. We always make extra so we can have it for an energizing lunch the next day. It's even better on day two because the flavours have a chance to mingle.

I hope you love this recipe video we created for you! It was so fun, I think we'll have to do more :)

As a nutritionist, I always love to share the health benefits of my recipes so be sure to check out the nutritional highlights below.

Best part of this video is how Walker "strips" the kale, HA! Enjoy!

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Salads

Chopped Kale and Beet Salad

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Ingredients

4 medium beets, grated (or 2 cups grated beets)
2 bunches kale, washed and ripped away from stems into bite size pieces and then finely chopped.
1/3 cup pumpkin seeds
6 medjol dates, chopped (remove the pit)

Dressing

1/2 cup fresh lemon juice (from 1 lemon)
1/2 cup extra virgin olive oil, to taste
2 tbsp honey
1/2 teaspoon sea salt

Instructions

Chop, chop, and chop the kale. Combine the kale, beets, pumpkin seeds and dates in a large bowl.
Whisk dressing ingredients together. Pour over top of salad and enjoy!

After a long day at work it's a the perfect boost of vitamin C and detoxifying nutrients.

I hope you enjoyed the video recipe!

Have a joyous day!

Joy

Apr 14, 2014 BY Joy McCarthy

Detox

See Also

Easy Pumpkin Swirl Coffee Cake Recipe

40Comments

Anita • April 14, 2014

Looks delicious! I'm excited to get some kale and beets and make this. You guys are so cute! Made me laugh! Things are definitely a little messier with Walker in the kitchen! LOL

Joy McCarthy • April 25, 2014

I'm the messy one, he usually cleans up after me LOL!

Sandra • April 14, 2014

Love this - thank you! And I think you have some competition with your videos - Walker is great (if not a bit messy!)

Joy McCarthy • April 25, 2014

Haha, I think you are right!

Tenille • April 14, 2014

I think it is so interesting and helpful to know what "healthy" people are eating for dinner! It would be awesome if you would do more of this. We want to know what you are eating! :)

Tina Muir • April 15, 2014

This is so adorable! You guys are so cute!!!!! Love this recipe too! Yum :)

Natalie • April 15, 2014

Hi Joy, this recipe looks delish!! Cant wait to try it. Wondering, how do you feel about bottled lemon juice (ie realemon)? Would you recommend avoiding its use or is it acceptable?

Joy McCarthy • April 23, 2014

Hi Natalie! I definitely do not recommend realemon. Despite their misleading name it's nothing like the real thing! Plus it's bottled in plastic which is terrible because the acid in the lemon juice will certainly leach plastic chemicals into the juice.

Kelli • April 16, 2014

Grew kale in our Calgary garden for the first time last year with great success (yes even in our weather). Can't wait to try this recipe. Love your contagious laugh!

Melissa P • April 17, 2014

This salad looks amazing! Question: are the beets cooked or raw?

Joy McCarthy • April 23, 2014

I'm thinking by the number of people who've asked me this now I should have said this in my video :) oops! Yes, they are most certainly raw!

JOAN • April 17, 2014

Looks yummy...do you cook the beets first?

Joy McCarthy • April 23, 2014

No you don't have to, they are raw!

Lynda • April 18, 2014

Made this and loved it!!! So did my daughter :)

Dragana • April 21, 2014

What type of beets did you use? Did you roast your own and chop, or did you use pickled beets from a jar?

Joy McCarthy • April 23, 2014

I used raw beets and then grated them.

shawna • April 22, 2014

Having this tonight, can't wait to try it! Picked up your book too-so many great tips and tools packed in there. My husband and I are taking on the 10 day detox next week. :D

Joy McCarthy • April 25, 2014

Fabulous! Let me know how you and your hubs make out. This is a detox friendly meal for sure!

stefen • April 27, 2014

Loved it! My kids devoured it in seconds. We have now renamed it to the Vampire salad. We all had stained mouths. Thank you so much

Joy McCarthy • April 28, 2014

Hahaha! Love that... "Vampire salad". I should re-name it ;)

Adam Vacon • May 28, 2014

Great on-screen chemistry. You two are hilarious!

Julieta L • May 29, 2014

Hi Joy! I can't wait to try this recipe! Thanks for sharing!I bought your book yesterday and read it back to back in one evening. I'm super inspired and ready to make a big lifestyle change. I've been losing and gaining weight as well as counting calories for a long time now and I hope this new way of eating and living will help me get rid of them for good. Thanks for your support !

Kate McDonald-Walker • May 29, 2014

That's great to hear, Julieta! Glad to hear you enjoyed the book, and we hope you enjoy the recipes as much!Kate - Joyous Health Team

Elena • June 11, 2014

Thanks Joy! This was so delish!! It's the first recipe I try with raw beets and will definitely make again (Not sure if I was supposed to peel the outer layer, so I did, then grated the beets). It was a bit messy, but that's what the kitchen is for, right?

Genevieve • August 23, 2014

This salad rocks! Yum, yum -- thank you.I experimented with making it in the food processor:- made the dressing first with the regular blade (used 1/2 the recommended quantity of dressing)- kept the dressing in the food processor, and added the massaged kale and the pitted dates. Pulsed until they were chopped.- carefully switched to the grater blade, leaving everything in the processor. Grated the beets.- Dumped everything into a serving bowl. Done. Took about 1.5 minutes total.

Kate McDonald-Walker • August 24, 2014

Hi Genevieve,Thanks for sharing your joyous shortcut with us!Kate - Joyous Health Team

Janice • February 25, 2015

I watched a couple of times the recipe Kale and Beet Salad. Do you massage the kale and then wash again? Or put the dressing on and then massage. I am a little confused. Sorry. Maybe you could clarify. Thanks !Janice

Joy McCarthy • February 26, 2015

The kale was washed ahead of time, then massaged. Sorry for the confusion!

Shirlee • March 12, 2015

Do you cook the beets or use them raw. In the kale salad

Kate McDonald Walker • March 12, 2015

Hi Shirlee,For this recipe, the beets are raw.Kate - Joyous Health Team

Shannon • April 23, 2015

I can easily make this vegan by using bee free honee, but any suggestions on how to make this low fat? What could I use instead of oil? Would maple syrup work in place of the oil and honey maybe?

nickie • September 14, 2015

in the video it shows you washing the kale after you massage it. is this correct? i have never massaged kale before so i am unsure. but the salad looks delish!

Kate McDonald Walker • September 15, 2015

Hi Nickie,Massaging the kale helps make it a little more tender and easier to eat.Kate - Joyous Health Team

Martha • September 15, 2015

I used organic spinach, and baby green instead of the kale. Sliced raw beet using a mandolin, and added cucumber, radish, green onion, tiny organic mushrooms, feta cheese, as well as a half of a tomato that needed using up. Threw on some pumpkin and sunflower seeds and sliced almonds. Topped with some cottage cheese, and the dressing. MM... Made extra for lunch tomorrow!!!! Yum.

Kate McDonald Walker • September 16, 2015

Sounds fantastic!Kate - Joyous Health Team

Charlotte Daly • April 10, 2018

These recipes sound wonderful and I can’t wait to try them both.Thank you so much

Rachel Molenda • April 10, 2018

Wonderful! We hope you enjoy them Charlotte :) Rachel - Joyous Health Team

Anne • April 9, 2019

I made it with golden yellow beets. It was delicious.

Joy McCarthy • April 10, 2019

Yummy! Great idea :)

Nancy Anta • May 4, 2023

How many people would this recipe serve?

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FAQ

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FAQs

Do I need to peel beets before shredding? ›

Peeling the beets before grating them is super important for a tasty salad. It's all about getting rid of that tough outer layer, so the beets are easier to eat and taste better.

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How many calories are in a beet salad? ›

Calories in Beet Salad RECIPE

Calories	82.5
Total Fat	3.6 g
Saturated Fat	0.5 g
Polyunsaturated Fat	0.4 g
Monounsaturated Fat	2.5 g

7 more rows

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How to eat beets for salad? ›

Roasting is one of the best ways to prepare beets for a salad, as it caramelizes their natural sugars and intensifies their earthy sweetness. Wrap whole, washed beets in foil and roast at 400°F until tender when pierced. Allow to cool before rubbing off the skins and slicing into wedges or cubes.

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Is beetroot salad good for dinner? ›

This beetroot poriyal is a delicious Indian warm salad that is vegan and gluten-free. It's ideal for folks looking for nutritious salads for lunch or dinner.

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How long can beet salad last in the fridge? ›

How to Store Beet Salad. Cooked beets will last for three to five days in the refrigerator. Store them in an airtight container or heavy-duty aluminum foil for best results. To freeze beets for salad, store them (cubed or whole) in a freezer-safe container or bag for up to eight months.

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Are beets OK for weight loss? ›

Beetroot is a calorie-efficient, nutrient-rich food. It may be a crucial component of a diet plan for losing weight. Due to its high fibre and low-calorie content, beetroot may help with weight loss in part. Fibre can aid in slowing digestion and help you feel fuller for longer.

Tell Me More ›

Do beets have sugar or carbs? ›

Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week.

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Can I eat beetroot salad everyday? ›

Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.

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What pairs well with beets? ›

Roasted beets with orange juice (squeeze it over the roasted beets just before serving) will taste delicious. Or try Parmesan, feta, or blue cheese. A drizzle of walnut oil makes for a nutty addition.

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What is the healthiest way to eat beets? ›

Eating beets raw or juicing and roasting them may be more beneficial than boiling them. Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They're known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile.

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Is it better to roast or boil beets for salad? ›

The softest texture will be the boiled beets, the roasted beets will be tender, but will still have a little “bite” to them. The steamed beets will be somewhere in the middle. If using the beets in a salad, or serving them as a side dish, I prefer the roasted or steamed beets.

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What should you not take with beetroot? ›

Beetroot juice is rich in nitrates, which might negatively interact with certain blood pressure-lowering medicines, leading to a severe drop in blood pressure.

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What meat goes best with beetroot? ›

You can use any kind of meat you want, but we recommend using chicken, lamb or beef. The beets are especially important because they provide a nice pop of color that makes everything look fresh and vibrant.

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What protein pairs well with beets? ›

What to Serve with a Beet Salad Recipe

Pork. This beet salad would be the perfect side dish for Grilled Pork Tenderloin.
Ham. When it comes to what protein to serve with beet salad, ham is a front-runner. ...
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Do you have to peel the skin off beets? ›

Sometimes beets are peeled before cooking. They may also be scrubbed and cooked until tender with their skins on; the skins slip off fairly easily after cooling. (Some people are happy to leave the skins on; they are fine to eat.)

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Is it okay to eat beet skins? ›

Every part of the beet—from the stem to the bulb—is edible. If you're using the whole beet, be sure to wash it well before cooking to get rid of any fertilizers or dirt. You can peel the beet before cooking or eat it with the skin on. Beets have a distinctive, earthy flavor.

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Do beets need to be peeled before blending? ›

One of the biggest questions with beet juicing is whether to peel or not to peel. The skin is so nutritionally dense it would really be a shame to throw all that goodness into the compost. It is recommended to leave the skin on when juicing but wash them well. Besides a good scrub, not much else is needed.

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