Kale, Pear & Feta Salad

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When you eat salads as often as I do, variety is key. kale, pear, and feta salad in a bowl

And this particular salad is my new favorite combination.

With my pregnancy, food combining hasn’t been a priority up to this point. Lately, I’ve found it much more important to find appealing ways to eat healthy foods consistently, rather than worry about any rules that may limit my options. I would encourage the same sort of leniency to any readers or clients who are struggling with their own healthy eating habits, or a “perfectionist” mentality. In the long run, it’s much more important to eat real, whole foods consistently, without yo-yo dieting, so whatever makes them appealing to you should be the priority!

This tasty salad features nutrient-rich baby kale and spinach, topped with sweet pears, tangy feta cheese, and a tart lemon dressing. Pears are a nutritional powerhouse, particularly for expecting mothers, providing a hefty dose of fiber, magnesium, calcium, and potassium, plus folate–> a water-soluble B vitamin that is essential for fetal development. Baby greens, such as baby kale and spinach, tend to be more tender, nutritious, and milder in flavor than mature varieties, but feel free to use any greens you like in this tasty combination.

Kale, Pear & Feta Salad
serves up to 6

Ingredients:

For the Lemon Dressing:

Juice of 1 lemon (about 3 tablespoons)
1 teaspoon Dijon mustard
1-2 teaspoons pure maple syrup
6 tablespoons extra-virgin olive oil
1 teaspoon dried oregano
pinch of sea salt

To assemble the salad:

Assorted baby kale, spinach or chard, as desired
1/2 ripe pear, sliced, per serving
1 oz. crumbled feta, per serving (use goat’s milk feta for best digestion)

Directions:

To prepare the dressing, combine the lemon juice, Dijon mustard, maple syrup, olive oil, oregano and salt in a glass mason jar, and shake well to emulsify. Adjust any flavors to your taste.

To assemble the salad, toss each serving of baby greens with 1-2 tablespoons of dressing, and allow to marinate for 10 minutes. Top each serving with 1/2 ripe pear, sliced and 1 ounce of crumbled feta cheese before serving.

kale, pear, and feta salad in a bowl

Print Pin
5 from 5 votes

Kale, Pear & Feta Salad

A delicious combination of sweet pears, tangy feta and tart lemon dressing, this salad is sure to please your taste buds!
Course Salad
Cuisine American
Keyword kale, maple syrup, salad, salad dressing
Prep Time 15 minutes
Total Time 15 minutes
Servings 6
Calories 167kcal

Ingredients

For the Lemon Dressing:

  • Juice of 1 lemon (about 3 tablespoons)
  • 1 teaspoon Dijon mustard
  • 1-2 teaspoons pure maple syrup
  • 6 tablespoons extra-virgin olive oil
  • 1 teaspoon dried oregano
  • pinch of sea salt

To assemble the salad:

  • Assorted baby kale , spinach or chard, as desired
  • 1/2 ripe pear , sliced, per serving
  • 1 oz . crumbled feta , per serving (use goat's milk feta for best digestion)

Instructions

  • To prepare the dressing, combine the lemon juice, Dijon mustard, maple syrup, olive oil, oregano and salt in a glass mason jar, and shake well to emulsify. Adjust any flavors to your taste.
  • To assemble the salad, toss each serving of baby greens with 1-2 tablespoons of dressing, and allow to marinate for 10 minutes. Top each serving with 1/2 ripe pear, sliced and 1 ounce of crumbled feta cheese before serving.

Nutrition

Calories: 167kcal | Carbohydrates: 8g | Protein: 3g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 95mg | Potassium: 247mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2550IU | Vitamin C: 49.5mg | Calcium: 100mg | Iron: 0.9mg
Per Serving: Calories: 167, Fat: 15g, Carbohydrates: 8g, Fiber: 2g, Protein: 3g

Enjoy!

Reader Feedback: What’s your favorite salad combination lately?

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Comments

Alexis @ Hummusapien

I love the combination of pear and feta! I bet it’s fabulous with that lemony dressing. Baby kale is a nice change-up, too.

Aimee

Sounds delicious! I can’t have the dairy due to health issues, but I know it would be great. I love ripe juicy pears. I’ll have to think of a tasty substitute for the feta!

I like that you are a bit relaxed about the food combining when you’re not feeling well. I try to eat the best way I can as well, but sometimes I have issues eating certain things due to not feeling well. So I kind of know what you are going through when it comes to choosing what you can stomach. I still make healthy choices as well, but when I’m not feeling well I can’t eat a lot of raw. I find that I need more cooked foods and starchy things like toast and potatoes.

Anyway, as always I enjoy your posts! And happy eating for you and for the miracle in your belly! ๐Ÿ™‚

Meagan

I recognize that plate! Anthropologie ๐Ÿ™‚ ? Love that store ๐Ÿ™‚

Jennifer

Made this for lunch today and it was AMAZING!!! Thanks for another great recipe Megan!

Cassie Vaughn

I also get in salad ruts. So I love ideas for mixing it up. I’ve been craving cobb salads so maybe I’ll throw that in the mix next week.

Amanda

Hi Megan and all!:). Megan–I have recently been introduced to your blog, and it is absolutely amazing! The recipes are inspired and inspiring. Keep up the rockin’ work!:)
I do a variation on this salad–although miscombined:). I’ve been really into spinach with honey-glazed strawberries, feta, and toasted walnuts(or almonds!). I dress it with a homemade olive oil, lemon, and balsamic vinegarette. It tastes like spring to me:)–sweet and savory. And it may not be properly combined, but the flavors seem to combine perfectly!:). Ill have to try this with pear. Thanks again, megan, for sharing these inspired meals and ideas!:) Happy spring all!

Sara Maples

The salad and plate look beautiful!

Kim

Hi Wendy, I too love your recipes and always look forward to a new post. Can mejool dates replace the maple syrup? And is one better than the other?

Dayanara

Hi is there a replacement for maple syrup I can use that’s candida diet friendly?
Thanks!

    Megan

    You can use stevia to taste, if you prefer.

Cindy @ Pick Fresh Foods

Your salad looks so fresh. I love the combination of lemon dressing and kale.

felisha

Substituted the feta for avocado and used raw honey in place of maple syrup. Absolutely delicious! Going to make another one today because it was so good ๐Ÿ™‚

Patti

Could you recommend a specific Dijon mustard to use in this recipe? Can’t wait to try this! It’s looks delicious!

Melina

can i replace the pears with grilled peaches?will the dressing go?
Trying to blend your peach salad recipe with this one!

Nat

Winner with our family! Thanks much for sharing

Erika

So delicious! and you could also use the Poppy seeds salad dressing for this one ๐Ÿ™‚ SO good!
Thanks Detoxinista for so many great ideas and recipes. I’m a mom of two boys and they love cooking your recipes with me, extra bonus, because most of them are super quick and easy.

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