Kale + Sweet Potato Salad

A nourishing twist on a family favorite

Fact: I used to hate sweet potatoes. That is, until I realized there were better ways to enjoy them than whipped with brown sugar and marshmallows.

My sister-in-law first served a version of this kale and sweet potato salad at Thanksgiving 10 years ago, and I remember it so well because I was very pregnant. But it’s been a staple in our weekly dinners ever since. Over the years, I’ve made continued to make little tweaks like wilting the kale instead of serving it raw, and adding a simple homemade vinaigrette that’s not only more flavorful but so much healthier than store-bought dressing.

This salad has become one of my favorite examples of how nourishing food can be both simple and delicious — supporting your energy, digestion, and overall wellness with real, whole ingredients.

🌿 Ingredients

For the salad

• 2 large sweet potatoes

• Avocado oil

• Salt & pepper

• Thyme (I use dried)

• ½ yellow onion, chopped

• 2 cloves garlic, minced

• 1 bunch kale, stems removed and roughly chopped

• Shredded Parmesan cheese

For the vinaigrette

• 2 tbsp lemon juice

• ¼ cup white wine vinegar (or apple cider vinegar for extra digestive support)

• ¾ cup avocado or olive oil

• ½ tsp salt

• ½ tsp ground pepper

• ½ tsp ground mustard

• ¼ tsp paprika

• 2 cloves garlic, minced

🍳 Directions

1. Heat 1 tablespoon of oil in a pan over medium heat. Add the sweet potatoes and cook for about 8–10 minutes, until almost done.

2. Add the chopped onion, garlic, salt, pepper, and thyme. Sauté until the onions are soft and the potatoes are tender.

3. Add chopped kale and cook just 1 minute to slightly wilt it. (You can also serve it over fresh kale, but I love the texture and flavor when it’s lightly wilted.)

4. Top with shredded Parmesan and drizzle with vinaigrette.

   
   

We like to serve this with grilled sausage or gluten-free chicken tenders  (the kids pick always!) for an easy, balanced weeknight dinner.

🧠 Why This Salad Supports Your Wellness

Here’s why this simple dish is so nourishing — and how each ingredient supports your body’s foundations:

• Kale: A rich source of vitamins A, C, and K, plus minerals like magnesium and calcium that support muscle function and bone health. Its fiber also helps keep digestion regular and since kale is a bitter vegetable it also supports digestion by stimulating the production of bile and digestive juices.

• Sweet Potatoes: Packed with beta-carotene and complex carbohydrates that provide steady energy without blood sugar spikes. Great for supporting immune health and hormone balance.

• Avocado Oil / Olive Oil: Healthy fats that help with absorption of fat-soluble vitamins and keep you feeling full longer.

• Garlic + Onion: Contain prebiotic fibers that feed beneficial gut bacteria, supporting a healthy microbiome and immune function.

• Apple Cider Vinegar / Lemon Juice: Naturally supports digestion by stimulating stomach acid and helping your body absorb nutrients more efficiently.

• Parmesan Cheese: Adds a little protein and calcium — and that salty umami flavor makes the whole dish pop.

This salad is proof that healthy food doesn’t have to be bland or complicated. It’s colorful, deeply nourishing, and a beautiful way to support your energy and digestion with real, whole foods.

If you try this recipe, tag me on Instagram @michelleberrywellness — I’d love to see your version!

✨ Interested in learning how to build more balanced, nutrient-dense meals like this one? Book a free discovery call to learn how Nutritional Therapy can help you reconnect with your body and feel your best.