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Diabetes Bites Newsletter

Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes

Massaged Kale and Fennel Salad with Lemon Vinaigrette

Original Recipe: fitfoodiefinds.com


  • 4 cups kale, chopped
  • 1 fennel bulb, sliced (~1 cup)
  • 3 fennel stalks, chopped
  • 1/4 cup fennel fronds, chopped
  • 1 apple, finely sliced
  • 1/2 purple onion, finely diced
  • ½ cup dried apricots, chopped
  • 1/2 cup cashews, chopped
  • 1/4 – 1/2 cup crumbled goat cheese*

Lemon Vinaigrette:

  • 1/4 cup olive oil
  • 2 tablespoons dill, chopped
  • 2.5 tablespoon apple cider vinegar
  • 2 tablespoons lemon juice
  • 1/2 tablespoon honey (or 1 depending on sweetness level)
  • 1/4 teaspoon salt


  1. Prepare your salad dressing by adding all of the lemon vinegarette ingredients into a mason jar. Tightly close the jar and shake it until all ingredients are well combined. Set aside.
  2. Next, place chopped kale into a large bowl and drizzle two tablespoons of dressing onto the kale. Massage the kale with your hands for 2-3 minutes. When kale is ready it will have been reduced by half and will be soft, rather than tough.
  3. Add the rest of your salad ingredients to the kale and toss the salad. Add your dressing and mix until all salad ingredients are coated in the dressing.


*goat cheese is optional and the nutrition information reflects 1/4 cup of goat cheese.

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