Kale Beet Salad Recipe For Your Next BBQ



By Amber Alexander

With the Fourth of July approaching and BBQ season in full swing, salads are definitely on many people’s menus.

I love this time of year because of the huge variety of fresh produce to be found and it is fun to mix up the salad routine every now and then with some new ideas.

This is a recipe that came to be from some kitchen experimentation between my mother and I and is a summertime favorite in my family!

Kale Beet Salad Recipe
Recipe type: Salad
  • 1 bunch of kale, destemmed and shredded or finely diced
  • 2 raw beets, peeled and shredded
  • 3 carrots, shredded
  • 1 cup of blueberries
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons pure maple syrup
  • The juice of a whole lime or half of a lemon
  • Salt and pepper to taste
  1. In a large mixing or serving bowl, toss the kale, beets, carrots and blueberries together.
  2. In a smaller bowl, mix together the olive oil, the syrup, the lemon or lime juice and the salt and pepper.
  3. Pour the oil mixture over the kale mixture and continue to toss until all of the kale mixture is evenly coated.
  4. Cover and let sit for at least one hour, but we prefer this salad best when it is allowed to sit in the refrigerator overnight.

Not only is this a delicious addition to any summertime BBQ, but it is really great for your health too!

Here’s why:

  • Out of all leafy greens, kale probably has the longest list of nutrients that is packed into it’s green goodness! Loaded with vitamins A, C and K as well as minerals like potassium, iron and manganese, but low in oxalate levels means that the calcium and iron found in kale are easily absorbed in your digestive system. The nutrients packed into kale support heart health, bone health and digestive health and studies have also shown it to have cancer fighting properties!

  • Beets are high in vitamin C and will help boost immune system function, as will the vitamin C in the lime juice, as well as the antioxidants found in blueberries.

  • Beets are also high in nutrients (like potassium and manganese), which are essential for healthy nerve function and will support healthy kidneys, liver and pancreas (they also turn your pee pink so be prepared!).

  • With all the beta carotene and vitamin A found in carrots, they are great for healthy skin and have anti-aging properties.

  • Olive oil is a healthy monounsaturated fat that can reduce inflammation and high blood pressure, as well as decrease the risk of heart disease and certain types of cancer.

  • Maple syrup is a great option to sweeten things up a bit! It contains antioxidants that protect your body from free radicals, can boost immune system and tame tummy troubles (in small amounts of course, because, while it is healthier than processed sugars, it is still a sugar).

All in all, this salad will leave you feeling your best! Happy BBQ’ing!


Amber Alexander

Amber Alexander

Certified Holistic Health Coach at Graceful Existence
As a Certified Holistic Health Coach, Amber Alexander follows her passion for vibrant wellness by supporting others in cultivating greater health and joy, specializing in family nutrition and individuals recently diagnosed with autoimmune diseases and/or food sensitivities.

When not working to make the world a healthier place one person at a time, she can be found on her yoga mat breathing deeply, in her kitchen cooking up nourishing deliciousness for her family and loved ones, or out dancing in the woods. She strives everyday to do at least one thing that infuses her whole being with radiance, joy and strength and believes that a hug can solve almost any quandary.
Amber Alexander

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