Low Iodine Smoky Paprika Kale and Blueberry Salad
This vibrant salad is a genuinely exciting way to eat well when you're navigating the restrictions of a low-iodine approach — no seafood, no dairy, no iodized salt, just bold, clean flavors from start to finish. Massaging the kale with a pinch of fine sea salt transforms the leaves from tough and bitter to silky and deeply savory, making this feel far more indulgent than a simple salad has any right to. The smoked paprika and cumin dressing is the real star here — whisked together with fresh lemon juice, raw honey, and olive oil, it coats every leaf with a warm, smoky depth that pairs beautifully with the burst of fresh blueberries. Toasting the walnuts and pumpkin seeds in a dry skillet takes just a few minutes but adds a nutty crunch that makes the whole bowl feel satisfying and complete. Creamy avocado slices layered on top round everything out with richness, and a handful of fresh parsley brightens the finish. Every ingredient here is naturally free of the high-iodine pitfalls that make so many restaurant salads off-limits, so you can dig in without second-guessing a single bite.
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Learn more →Ingredients
4 servings
For the salad
- 1 bunch curly or lacinato kale (about 8 oz), stems removed, leaves torn into bite-sized pieces
- ¼ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 1 cup fresh blueberries
- ¼ small red onion, very thinly sliced
- ½ cup raw walnuts
- ¼ cup pumpkin seeds (pepitas)
- 1 avocado, pitted and sliced
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp smoked paprika
- ½ tsp ground cumin
- 1 tsp raw honey
- 1 small garlic clove, finely minced
- ¼ tsp fine sea saltChef's tipFine sea salt and table salt measure the same - no conversion needed.
- ¼ tsp black pepper
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
In a large skillet over medium heat, add the walnuts and pumpkin seeds and toast, stirring frequently, until the walnuts are fragrant and lightly golden and the pumpkin seeds begin to pop, about 3–4 minutes. Transfer to a plate and let cool.
- 2
In a small bowl, whisk together the olive oil, lemon juice, smoked paprika, cumin, honey, garlic, salt, and black pepper until fully combined and slightly emulsified.
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