Being a child of the seventies, I am intimately familiar with the attributes of iceberg lettuce. In fact, I was not aware there were any other types of lettuce until I was ten, and my mother presented “Iceberg’s” evil nemesis “Romaine” at the dinner table. She had discovered “Caesar salad,” along with all of the other mothers in 1976, and, as a result, romaine lettuce had taken up permanent residence in our fridge. After we ate about 1,000 Caesar salads, a parade of new lettuces debuted on the salad scene – spinach, spring mix, arugula, and herb mix, all held prime produce space at the local grocer.

Gray Side View Lettuce FInal

But, kale – kale is a manly lettuce, a lettuce that is sturdy, and holds up in a fight. You would want kale on your desert island. Kale is the lettuce you call when you’re in a pinch. Aside from all its nutritional properties – kale is just cool.

Hip and popular, kale is a great lettuce option for a gold metal salad. Iceberg lettuce? What now? Kale is a salad-based choice that will have your friends calling you after a party asking, “What was that recipe??” 

Tropical Kale Salad-WELLFITandFED

I have crafted what I think is a kale salad that is visually gorgeous and tastes like a dream. Loaded with nutritional “POW” this salad can fit into any potluck situation, or be the “arm candy” of a great cut of meat.

Fruit Line Up FINAL

Tropical Kale Salad
Serves 6
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Prep Time
20 min
Prep Time
20 min
  1. 10 cups thinly chopped kale (preferably black kale)
  2. ½ cup Pepitas-toasted
  3. 1 mango
  4. 2 mandarin oranges (blood orange also looks great!)
  5. 1 papaya
  6. ¼ cup green onion - chopped
  7. 1 avocado chopped
  8. 1 tbsp. of fresh squeezed lemon
  9. 1 tbsp. of olive oil
  1. 1/3-1/4 cup of olive oil
  2. Juice of one lemon
  3. 3 tbsp. of white wine vinegar
  4. ¼ tsp salt
  5. ½ tsp pepper
  1. Wash the kale leaves, and make sure they are completely dry.
  2. Cut the leafy parts from stems. (The stems can be thrown away).
  3. Chop the kale up into very fine pieces, and place them in a large bowl.
  4. Add 1 tbsp. of olive oil, and 1 tbsp. of lemon juice to the lettuce mix. Massage the kale for 3 minutes. Then set it aside (This helps break down the lettuce, so that it is more digestible.)
  5. Cube the papaya and mango, and put them aside, as well.
  6. Peel the oranges, and slice them into small pieces.
  7. Chop the green onion up very finely.
  8. Mix the dressing ingredients in a small closed container. (I love to put my dressing in a small mason jar).
  9. Shake the ingredients really well.
  10. Chop avocado into small chunks.
  11. Add fruit, nuts, green onion, and avocado to massaged lettuce.
  12. Toss well with dressing, and serve!
  1. Ten cups of kale seems like a lot but it reduces to about 7 after massaging!
Well Fit and Fed
 Please share below any modifications or improvements below!

Tropical Kale Salad