I love the flavors in this salad–the fresh mint, the juicy blueberries, the sweet potato, the rich kale the zing of the vinaigrette! I think this is the healthiest meal I make… And it tastes so AMAZING that I make it pretty frequently–I love to make a bunch and then have the extra for easy lunches!
I know what you are thinking… Your kids would never eat something like this… But don’t discount it just yet! My kids actually eat this! I think the secret is the vinaigrette–they will actually eat the blueberry vinaigrette with a spoon! And you can build the salad however you like (or however they like!) For my kids I usually start with sweet potatoes, blueberries, and mint then make sure to chop the kale and green onion really small (kale can be a little tough to chew for little mouths). Let them make and add the vinaigrette!
Juicy blueberries, rich kale, and crisp roasted sweet potatoes topped with a fresh blueberry vinaigrette
1–2 bunches purple kale (or any kale or green)
1 medium sweet potato
2–4 T Avocado oil
11–18 oz blueberries
1 bunch green onions
½ oz fresh mint (sorry, only fresh will do!)
Salt and pepper to taste
feta cheese to taste (optional)
¼ c blueberry jam (optional, you can use the fresh pureed blueberries)
1 T white wine vinegar
1T balsamic vinegar
¼ c avocado oil
salt and pepper to taste
Rinse kale and tear leaves away from stems, pat dry, chop into bite size pieces
Peel and dice sweet potato into bite size pieces (my kids like them small), add to large bowl
Coat sweet potato in avocado oil, spread on a rimmed baking sheet lined with parchment. Season with salt and pepper as desired
Roast sweet potato on 425 until tips are caramelized and it is tender, remove from oven
While sweet potato is roasting, heat a sauté pan over medium heat, add 1-2 T avocado oil to pan and add kale. Add a pinch of salt and pepper, sauté using tongs until kale is tender and bright green (try it!)
Add kale to the large bowl (or keep separate if everyone wants to build their own salad)
chop mint and green onion, add to bowl
Add sweet potato to bowl when it has finished roasting. Mix everything
Make the vinaigrette: add blueberry jam (or puree ½ c fresh blueberries), vinegars, and avocado oil to a small, sealable container. Add salt and pepper to taste. Shake! Taste it, adjust to your taste! (need more sweet, add more blueberry, want more zing, add more vinegar, too much zing, add more avocado oil)
Serve as desired (either warm or chilled)! I like to assemble the sweet potato, kale, green onion, and mint together then add the desired blueberries, feta and vinaigrette for each person
Want some protein? This pairs well with chicken or bacon!
For kids, start with sweet potato, blueberries, and mint, add really small pieces of kale and green onion (or puree kale and green onion with the vinaigrette)
If you are not ready for kale, try spinach! If using spinach, use raw–don’t sauté. This really works with any green, you can use your favorite–but try to stay with the darker, more nutrient rich greens–not iceberg lettuce!
Whole30, Dairy free: omit the feta
Method:Sauté + Roast
Keywords: blueberry kale sweet potato salad with blueberry vinaigrette
Why this Blueberry Kale Sweet Potato Salad is HEALTHY!
Fruits and Veggies like blueberries, kale, and sweet potato are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Fruit and Veggies like blueberries, kale, and sweet potato have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
Fruits and Veggies like blueberries, kale, and sweet potato have fiber that is so important for our digestive systems! Fiber is something we can’t digest, but it helps to clean out our gut and also provides food for our microbiome!
Supports a Healthy Microbiome
Fruit and veggies like blueberries, kale and sweet potato support a healthy microbiome. Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES veggies!
Healthy Fat: Avocado Oil
Avocado oil is a really healthy fat–it is low in omega-6 fatty acids which promote inflammation and has omega-3 fatty acids which lower inflammation!
This easy Blueberry Kale Sweet Potato Salad contains no gluten.
Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
How to get kids to eat this Blueberry Kale Sweet Potato Salad!
Kale can have a tough texture and can be difficult for kids to chew. Pureeing the kale will take some of the texture issues away. Also, pureed kale is harder to see, so kids may not even know they are eating veggies! If your kids are scared of green, you can mix a little of the pureed kale into the vinaigrette and they might not even see it!
Try a lick!
Sometimes a bite is a big commitment to kids, but getting them to try a lick is manageable! The blueberry vinaigrette tastes amazing, and if they take a lick and like it, then they are more likely to take a bite!
This Blueberry Kale Sweet Potato Salad is a great dish to let kids help with! Washing and tearing the greens, adding the ingredients to their bowl, making the vinaigrette are all great activities that kids of almost any age can help with! When kids help prepare food, they are more likely to try it!
Pharmacist, Chef, and Mother of Twins!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
I’m here to help! If you are feeling overwhelmed about changing your diet, tired of scouring the internet for recipes that you think your family will eat, and stressed out from all the meal prep– I can help you!
You don’t have to do it alone! What if you had a Chef and Mother holding your hand as you took baby steps making healthy changes???