Fresh Kale Potato Salad

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Picnic season is coming soon and everyone around here is starting to barbecue. I can smell all kinds of delicious smells while I’m out walking the dogs. It’s funny to watch them too as they catch wind of something good. They walk along with their noses in the air, sniffing away. I may or may not also be doing this. I’ll pretend that we’re just rich people out for an evening stroll with our noses up. šŸ˜‰

One of the big things at picnics is potato salad but usually those are loaded with mayo and sometimes not quite safe for being left out in the heat for extended periods of time. They do make a mustard and vinegar based variety that’s probably safer. This recipe is a take on that but a little more packed with healthiness for you. I made mine with more kale and less potatoes than regular potato salad.

It turned out pretty tasty and went well with my grilled steak. You don’t have to worry about this turning bad if it sits out for a while at a hot picnic since there’s no mayo in it.

Fresh Kale Potato SaladĀ Fresh Kale Potato Salad

  • 1/2 yellow onion, sliced (approx 1 cup)
  • 2 Tbsp champagneĀ vinegar
  • 16 oz (590g) red potatoes
  • 1 1/2 cups (100g) kale, stems removed
  • 2 tsp horseradish mustard
  • 1 Tbsp walnut oil

Slice your onion into thin slices. If you like diced onion instead, dice it. Meals are all about your preference so don’t feel like you have to stick to the plan. I happen to like the way sliced onion looks mixed into the salad. Combine the onion and vinegar in a small bowl and sit aside for a bit.

Wash and quarter the red potatoes into bite sized pieces. Place in a microwave safe bowl with a little water and steam them until tender. The time will vary based on your microwave, but mine took about 6 minutes. If you like you can also boil the potatoes in a pot of water and drain. I found the microwaving process a little easier and the potatoes weren’t as mushy.

While the potatoes are cooking, wash the kale and remove the stems. Rip the leaves into smaller pieces and place in a large bowl. Add the onions with vinegar, mustard and oil. Once the potatoes are cooked, dump them in and toss the mixture until well combined. The heat from the potatoes will wilt the kale leaves slightly and tenderize them.

You can serve this right away for a warm potato salad, or you can refrigerate it for a cold salad. Makes 4 servings at approximately 175 calories each – 4g protein, 33g carbs, and 4g fat.


  • You can also use red wine vinegar, white vinegar or another type of vinegar instead of the champagne vinegar if you don’t have that variety. Of course you have champagne vinegar though leftover from your Salsa Chimichurri, right?
  • You can use any variety of mustard and oil that you like too. I love the spice of horseradish mustard and the taste of walnut oil. Regular brown mustard and olive oil works just as well.

Add a little salt and pepper if you like, or even throw in your favorite spices to change up the flavors. Do you like your potato salad hot or cold?

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