Kale, Hazelnut + Pomegranate Salad (whole30, keto, paleo, vegan, low-FODMAP, low-carb)

I whipped up this last minute salad for a holiday get together and it was commented on quite a bit, so I thought I would share it. Food is usually a safe topic of conversation for social gatherings, but it's usually the drinks and desserts hogging all the attention. This looks gourmet and has all the colors of Christmas; plus, this uses all winter produce so you can eat with the seasons. Eating produce during it's season provides special authentic feeling, but more importantly food in season has more nutrients because it is harvested at its peak. 


Pomegranates look like something you would find in the summer, but its season is actually October-February. Kale is a winter green and hazelnuts are harvested in October. What I like about these three winter foods is they all have amazing texture and hold up against each other. I have had too many salads where the heavy bits fall to the bottom and the greens bruise under the salad garnishes. Kale, hazelnuts and pomegranates are packed full of nutrition. Hazelnuts are a great source of protein and healthy fats, but also Vitamins A,C, E + K and many minerals; especially to those deficient in manganese and zinc. Hazelnuts are balanced in calcium and magnesium which are often found in foods together because minerals come in pairs in nature, and our bodies need them in pairs for better absorption. Pomegranates have amazing antioxidants, high in fiber and vitamins. Kale has been a popular food the last few years for it's health properties and there is a reason for all the buzz; these foods are jam packed with all the "good stuff" and are definitely on the super foods list.

This salad meets many needs for people who follow strict diets! It meets the requirements for Paleo, low-FODMAP, vegetarian and raw. Specific Carbohydrate Diet and Whole30 will need to swap goat milk cheese with the coconut cream. 



1 head of kale (10 leaves or 6.5 ounces)

5-10 (15g) nuts per salad (don’t exceed this amount if following a FODMAP elimination)

¼ cup (38g) of pomegranate seeds (don’t exceed this amount if following a FODMAP elimination)

4 ounces lactose-free pastured goats cheese feta, or coconut cream dolloped throughout the salad. For Whole30 choose coconut cream.




Wash, chop and dry kale, dollop cheese, or coconut cream throughout the salad and top with pomegranate seeds. Use your hand to toss, crushing the kale and other ingredients together, this tenderizes the kale and coats each lettuce bit with creamy goodness. Top each salad with hazelnuts before serving. Do not toss in the hazelnuts or they will soak up moisture and become soft a chewy. Dress with your favorite dressing, or check out my Pomegranate + Lemon Vinaigrette >> HERE!


Prep Time: 5 minutes

Serves: 6