Kale Salad Recipe – from our Mind Body Spirit Festival presentation

Last weekend I had the pleasure of presenting twice at the Mind Body Spirit Festival.

One of my presentations was in the speakers lounge, where I presented on gut health. The implications that our gut health has on our everyday lives are many, and there are also many things we can do everyday to improve it. I am very passionate about this topic and I love presenting on it. I am also looking forward to sharing with you soon a new publication that I am currently working on, focused on gut health.

I also presented on the Soul Kitchen stage with Walter Trupp. We talked about the health benefits of kale and quinoa and prepared 5 salads for the audience to sample. At Trupp Cooking School we have many health focus cooking classes and we wanted to showcase some of this. We host classes such as: Healthy and Wholesome salads, Raw Food classes, Detox, Alkalising and Fermentation classes, among others on our calendar.

Below I am sharing one of the recipes that we prepared at the festival on the weekend. We will post the other four kale and/or quinoa recipes over the next few weeks via this blog and also the Trupp Cooking School blog. The best way to get hold on to these yummy recipes will be by subscribing to our newsletter HERE.

This particular kale salad is a great salad to get lots of vitamins and enzymes into your diet during the colder months. The apples you use should be quite acidic; so a granny smith, a new season Fuji or sundowner would go really well. This salad goes really well with a roast or any type of lamb or pork dish. If you want to upgrade the salad into more of a meal on its own then add a few slices of smoked salmon into it just before you serve it.

Kale Apple and Fennel Salad with Creamy Goat Cheese


  • 3-4 stems of kale, tear the leafs off the stems and rip into bite size pieces and washed, stems finely sliced
  • Zests of ¼ lemon
  • Juice of ¼ lemon
  • 1 teaspoon of mustard
  • 2 tablespoons of soft goat cheese
  • 2 tablespoon of pumpkin seeds or any other seeds or nuts
  • 1-2 tablespoon of sultanas or goji berries
  • 1.5 tablespoon of olive oil
  • 1 pinch of salt
  • 1 pinch of pepper
  • ¼ cup of roughly chopped herbs such as mint or parsley or basil or coriander or dill or chives or spring onions
  • ¼ of orange peeled and sliced or use a few mandarin wedges as replacement
  • ¼ of red onion peeled and cut into wedges
  • ½ apple diced into 1 cm large cubes
  • ½ a small fennel pulp or a ¼ of a larger one finely sliced


  • Place kale into the mixer bowl
  • Add kale stems
  • Add lemon zest
  • Add lemon juice
  • Add mustard
  • Add goat cheese
  • Add pumpkin seeds
  • Add sultanas
  • Add olive oil
  • Add salt
  • Add pepper
  • Attach a paddle and start kneading (or wilting) the kale on a low gear for approx. 2-3 minutes
  • Remove the bowl
  • Add the chopped herbs
  • Add the orange
  • Add the red onion
  • Add the apple
  • Add the fennel slices and mix well together and serve

Note: This salad lasts for up to 3 days in the fridge and tastes great the next day as the leafs wilt even better during marinating.