Salads & Sides

Increase Your Iron Absorption with this Kale and Grapefruit Salad

Last week it was cauliflower, but this week I’m devoting a post to kale.  Ok, so this is not my first kale-devoted post. In fact, just recently I posted about my new found love for frozen kale in smoothies.  What can I say? I love it!  And while it may be true that my body can’t handle a lot of this (once again) cruciferous vegetable, I seem to be able to to manage a serving or two on occasion.  Similar to cauliflower, kale has been in the spotlight recently both for its “Super Food” powers and for it’s versatility in the kitchen.  Chefs are taking note.

Remember the kale salad I made at Thanksgiving?  It was wonderful.  I mean, both Nick and my dad ate it, so it had to be good!Grapefruit Salad 1

This kale salad is very similar, but much more simple, really.  The great thing about pairing a green vegetable like kale with a citrus fruit like grapefruit (or oranges in the case above) is that the vitamin C from the grapefruit will aid in non-heme (basically non-meat) iron absorption.  So for those of you who don’t get enough iron from meat, poultry, fish, do yourself a favor and pair your dark greens with some citrus!

 Kale and Pink Grapefruit Salad


  • 1 pink or red grapefruit **
  • 2 Tbsp. EVOO
  • Salt and pepper to taste
  • 8 cups thinly sliced kale (ribs and center stems removed)


  1. Cut the peel and white pith from the grapefruit. Working over a small bowl, cut between the membranes to release the segments into the bowl.
  2. Squeeze juice from the membranes into the bowl. Strain the juice into another small bowl (you should have about ¼ cup juice total).
  3. Whisk oil into juice. Season to taste with salt and pepper.
  4. Place kale in a large bowl. Drizzle with 3 Tbsp. dressing. Toss to combine. Let stand at room temperature at least 30 minutes and up to 2 hours.
  5. Toss salad again. Arrange grapefruit segments over the salad. Drizzle with remaining dressing and serve.


** If you are following a Low FODMAPs diet, use oranges instead of grapefruit, or just be sure to eat only a couple slices of the grapefruit, as they do contain fructans. Also, you can add more flavor with a garlic or Tuscan EVOO.

Nutrition Information

Serving size: ¼ of salad Calories: 153 Fat: 8 Carbohydrates: 19 Fiber: 3 Protein: 5Grapefruit Salad 2Grapefruit Salad 3

If you follow a low FODMAPs diet you may be surprised that kale is actually not off-limits.  Ok, maybe I’m the only one who was surprised when I saw this on my new low FODMAPs iPhone app?iphone app

I mean, kale is a cruciferous vegetable, such as cauliflower, cabbage, and broccoli, so I assumed it was off-limits, but alas it is not!  But please, be warned, if you eat more than a cup it may cause side-effects (well, it does for me at least, ie: flatulence and bloat……sorry Nick).

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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