Power Kale Salad

All the flavor of a delicious caesar salad, without the heavy dressing. 


    Lightened-up Caesar Dressing
  • 1/3 cup (75 mL) plain fat-free yogurt
  • 1 1/2 tbsp (22 mL) lemon juice
  • 2 tsp (10 mL) red wine vinegar
  • 2 tsp (10 mL) Worcestershire sauce
  • 1 tsp (5 mL) anchovy paste
  • 1 tsp (5 mL) Dijon mustard
  • 1/4 tsp (1 mL) black pepper
  • 1   garlic clove
  • 1 tbsp (15 mL) olive oil
  • 4 oz (125 g) kale, stems removed and torn into bite-sized pieces
  • 1 large zucchini, ends trimmed, cut into half or thirds
  • 1 can (16 oz/454 g) chickpeas, drained
  • 1/2 cup (125 mL) sunflower kernels or pepitas (pumpkin seeds)
  • 1 oz (30 g) Parmesan cheese
  •  Optional toppings: halved cherry tomatoes, pomegranate seeds, croutons, grilled chicken or salmon


  1. To make the dressing, combine all ingredients in the Measure Mix ‘N Pour® and mix until blended. 

  2. To prepare the salad, spiralize the zucchini with the fettuccine blade on the Veggie Spiralizer. Add the zucchini and kale to a serving bowl. 

  3. Add chickpeas, sunflower kernels, and half of the salad dressing; toss to combine. Reserve the remaining dressing to serve on the side.

  4. Make strips of Parmesan cheese using the Vegetable Peeler and use them to garnish the salad. If you want, add optional toppings like halved cherry tomatoes, pomegranate seeds, croutons, grilled chicken, or salmon. 


  • 8  servings of 1 1/2 cups/375 mL

Nutrients per serving:

Calories 130, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 5 mg, Sodium 270 mg, Carbohydrate 12 g, Fiber 3 g, Protein 6 g

Cook's Tips:

Allow the salad to sit for couple minutes before serving; the lemon juice in the salad dressing will help to tenderize the kale. 

This salad packs a more nutritious punch compared to a traditional Caesar salad. 
Lightened-up Cesear Dressing is only 50 calories and has 3.5 g total fat. Store-bought salad dressing could have up to 3x more calories and 5x more fat. 
Kale’s hearty texture fills you up and has twice as much Vitamin A and ten times the amount of Vitamin K compared to romaine lettuce. Plus, adding zucchini provides a healthy dose of vitamin C. 
Sunflower kernels or pepitas (pumpkin seeds) are a great alternative to croutons. Sunflower kernels are high in Vitamin E, B1 and magnesium. Pepitas are a low-calorie seed loaded with vitamins, minerals and essential fatty acids. 

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