Candida Diet Friendly Kale and Broccoli Crunch Salad
This salad is a powerhouse of raw and lightly softened vegetables that delivers serious crunch, color, and flavor without a single ingredient that would raise a red flag for anyone managing candida overgrowth. Every component here — kale, broccoli, carrots, radishes — is a non-starchy vegetable that fits cleanly within the framework, and the apple cider vinegar dressing actually does double duty by adding bright, tangy flavor while being a staple many people following this approach actively seek out. The trick of massaging the kale with olive oil and salt transforms what can be a tough, bitter leaf into something tender and almost silky, making this feel far more satisfying than a typical raw salad. Toasting the sunflower seeds in a dry skillet takes just a few minutes but adds a nutty, golden depth that makes every bite more interesting. The dressing comes together in one small bowl — olive oil, apple cider vinegar, Dijon, garlic, and a pinch of spice — and coats everything evenly after a quick ten-minute rest. It serves four, making it an easy option for meal prep or a weeknight side that holds up well as the vegetables continue to soften in the dressing.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the salad
- 1 bunch curly kale (about 8 oz), stems removed, leaves torn into bite-sized pieces
- 2 cups small broccoli florets (about ½ medium head)
- 2 medium carrots, peeled and shredded
- 4 radishes, thinly sliced
- 3 green onions (green tops only), thinly sliced
- ½ cup raw sunflower seeds
For the dressing
- 3 tbsp apple cider vinegar
- ¼ cup extra-virgin olive oil
- 1 tsp dijon mustard
Chef's tipUse the same amount. Yellow mustard is milder and more vinegary - taste, then add a little more if needed. - 1 small garlic clove, finely grated
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
Instructions
- 1
Place the torn kale in a large mixing bowl. Drizzle 1 tbsp of the olive oil and a pinch of salt over the leaves, then massage firmly with both hands for 2–3 minutes until the leaves darken, soften noticeably, and reduce in volume by about half.
- 2
Heat a small dry skillet over medium heat. Add the sunflower seeds and toast, stirring frequently, for 3–4 minutes until golden and fragrant — watch closely, as they can brown quickly. Transfer immediately to a plate to cool.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!