Sweet Potato & Kale Salad
Women’s health thrives on nutrient-dense, anti-inflammatory foods that support hormonal balance, digestion, bone strength, and overall vitality. This hearty Sweet Potato & Kale Salad is a great meal for a busy parent or professional focused on supporting health through their nutrition choices.
Sweet potatoes are rich in beta-carotene, the precursor to vitamin A and crucial for immune function, skin integrity, and reproductive health.1 Sweet potatoes also provide slow-digesting carbohydrates that help maintain steady energy levels without causing blood sugar spikes—a key consideration for women managing many hormonal fluctuations.
Kale, a cruciferous vegetable, offers fiber, vitamin C, and phytonutrients like sulforaphane, which in studies has been shown to support detoxification pathways essential for hormone metabolism.2 Regular consumption of cruciferous vegetables has been linked to a reduced risk of breast cancer and improved estrogen balance.3
Meanwhile, pumpkin seeds provide zinc and additional magnesium, both of which are important for mood regulation, immune support, and reproductive health.4
We recommend pairing this salad with our Lemon Tahini Dressing. Its tart, earthy flavor complements the sweetness of sweet potatoes and dried cranberries—as well as the savory notes of shallots and kale—bringing together a vibrant blend of flavors in every bite.
If you want a more classic dressing, you can also pair this Sweet Potato & Kale Salad with Paleo Italian Dressing, Ranch Dressing, or a vinaigrette. Explore our Paleo Sauces page for more dressing inspiration.
TIPS:
- This salad pairs well with grilled chicken or salmon for added protein.
- For quick evening meals or meal prep, make the dressing ahead of time and prepare the veggies beforehand. Mix all the ingredients together just prior to serving.
- Squeeze lemon over the salad just before serving and sprinkle with sesame seeds to brighten the flavors.
- We used white sweet potatoes for this recipe, but you can use any kind you want—white, orange, or purple!
Dietary Restrictions: Autoimmune Protocol (AIP) omissions and substitutions are listed in the recipe ingredients.
Love our recipes? Make going Paleo even easier and download our 7-Day, 14-Day, and 28-Day digital meal plans!
References:
- Tanumihardjo SA. Vitamin A and bone health: the balancing act. J Clin Densitom. 2013;16(4):414-419. https://www.sciencedirect.com/science/article/abs/pii/S1094695013001558
- Higdon JV, Delage B, Williams DE, Dashwood RH. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res. 2007;55(3):224-236. https://pubmed.ncbi.nlm.nih.gov/17317210/
- Fuentes F, Paredes-Gonzalez X, Kong AN. Dietary glucosinolates sulforaphane and indole-3-carbinol in cancer prevention. Oxid Med Cell Longev. 2015;2015:482596.
- Russo GL. Dietary polyphenols, hormones, and hormone-related cancers. Front Biosci. 2007;12:4836-4850.
Sweet Potato & Kale Salad
- Recipe by:
- Serves: 4
- Meal: Appetizer
- Serves: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Ingredients
2 medium sweet potatoes, cubed
2 tbsp olive oil or avocado oil
2 bunches lacinato kale, stems removed and leaves chopped
1 small shallot, sliced and soaked in ice water
1/2 cups raw, unsalted pumpkin seeds (AIP - omit)
1/4 cups dried, unsweetened cranberries (no added sugar and unsulfured), optiona
6 tbsp Lemon Tahini Dressing (AIP - subsitutue with any Paleo dressing)
Directions
Preheat oven to 400°F.
Toss diced sweet potatoes with 2 tablespoons oil. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until tender and slightly golden. Set aside.
Place chopped kale in a large bowl. Drizzle with oil and toss until fully coated. Add roasted sweet potatoes. Toss in shallot, pumpkin seeds, and cranberries, if using.
Pour dressing over salad and toss to coat.
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