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    Home » Recipes » Salads

    Published: Mar 13, 2022 · Modified: May 21, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Kale wild rice salad

    This kale wild rice salad combines fresh fruit and vegetables with wild rice for a healthy lunch or side salad. Easy to make, this vegan salad is full of flavour with a deliciously zingy ginger dressing.

    This post is sponsored by To Better Days as part of their focus on nutrition for the month of March. Have a read below for why the ingredients for this salad are helpful for migraine, and for to find out more about the To Better Days non-drug migraine patches.

    overhead view of kale wild rice salad in a brown bowl with apples next to it.

    Come the warmer months salads are always a tasty lunch option, or a healthy side year-round. If you love salads as much as I do then you may like to see my sweet potato cous cous salad and butternut and beetroot salad. Both so delicious!

    And if you're a fan of kale (me too!) then my kale apple slaw is a delicious side with BBQ food and for summer picnics.

    I like to think of this recipe as a kale crunch salad, with the pumpkin seeds, apple and celery giving a hearty 'bite' to the dish. Of course, if you like more crunch just add a few more seeds!

    Jump to:
    • Why this recipe is so good
    • Ingredients
    • Variations on the recipe
    • Step by step instructions
    • The benefits of magnesium for migraine and non-drug options
    • Frequently asked questions
    • More salads to enjoy
    • Recipe

    Why this recipe is so good

    Fresh and light. This salad is the perfect balance of hearty from the wild rice, but also light from the apples, kale and celery.

    Versatile and easy to make. Just a few steps to make this salad, and enjoy as a vegan lunch or as a side in smaller portions with other dishes.

    Migraine friendly. This salad is packed with ingredients that contain magnesium, known to be helpful for those living with migraine (American Migraine Foundation).

    Ingredients

    The full ingredients list and their quantities are in the recipe card below, but some notes on a few of them:

    bowls of ingredients for kale wild rice salad.
    • Wild rice - you can either use all wild rice or a wild rice mix. Personally I find a blend of different rices to be a bit lighter, but both are good options!
    • Kale - both regular kale and kalettes work well. Definitely give them a massage as suggested below though!
    • Apple - any variety is good, and to preference whether you prefer the sharpness of green apples or the softer taste of red.
    • Olive oil - I suggest using an extra virgin olive oil for its richer taste.

    Variations on the recipe

    If apple cider vinegar doesn't work for you then you can swap out for white distilled vinegar which is lower histamine (scores 0 on the SIGHI list), or leave out completely. If leaving out, I suggest using a bit more ginger for more 'zing' to the dressing.

    For those who would like a protein source, you can either add extra seeds or nuts as a plant-based option or a fresh cheese such as mozzarella for a vegetarian salad.

    Step by step instructions

    Step 1

    Cook your rice according to packet instructions, and then set aside to cool.

    Step 2

    Massage the kale with the oil, apple cider vinegar (if using) and salt.

    Recipe tip: It doesn't take long to massage the kale, and makes such a difference. Just 2-3 minutes!

    Step 3

    Combine the ingredients for the ginger dressing and stir well. Taste test, and adjust to preference.

    Step 4

    Add all the ingredients to your bowl and drizzle over the dressing. Then toss to combine.

    Recipe tip: Dice the apple just before serving as it can brown quickly.

    collage pf pictures cooking wild rice, massaging kale, making a salad dressing and salad in a glass bowl.

    The benefits of magnesium for migraine and non-drug options

    Living with migraine can be extremely challenging, as I know myself. Alongside pharmacological treatment I've found a lot of benefit in eating a balanced diet, and one that is rich in whole foods that contain magnesium, such as the kale, pumpkin seeds and wild rice in this salad (Healthline). Ginger is also very helpful for many.

    It is known that magnesium can be a helpful non-drug preventative for those with particular forms of migraine, and the American Migraine Foundation suggests that people with frequent migraine attacks discuss taking magnesium oxide with their physician.

    Non-drug options are incredibly helpful, and there are now so many for those with migraine. One option I have enjoyed using is the To Better Days migraine patches which contain vitamin D, lavender, ginger and chamomile, all known to help soothe discomfort from migraine. Virtually invisible to use and so very discreet, they are placed on the area of discomfort and so offer targeted relief.

    These migraine relief patches are designed as a non-medicinal support to help reduce the severity and length of attacks. A consumer trial found that 83% of people using the patches for a week felt the patches relieved their pain.

    This post is for informational purposes only, and does not constitute medical advice. Always consult a doctor before taking a new supplement or therapy.

    To Better Days has kindly offered readers 10% off their migraine patches with the code Claire10 (valid until March 31, 2022).

    side view of kale wild rice salad with apples and pumpkin seeds in the background.

    Frequently asked questions

    What is a wild rice mix?

    A wild rice mix usually combines wild rice with other forms of rice such as long grain brown rice, white rice or red rice. Different blends will contain different varieties of rice.

    Do I have to massage kale for a salad?

    You don't have to massage the kale, but it is recommended for salad to make it softer and more easy to digest. Just takes a few minutes!

    Can I make the salad more spicy?

    Yes, just add more ginger to the dressing!

    More salads to enjoy

    Perfect for lunch or as a side, there are many tasty salads to choose from:

    • Kale apple slaw
    • Pear and fennel salad
    • Turkey pasta salad (without mayo)
    • Broccolini slaw

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    Recipe

    kale wild rice salad in a brown bowl on a striped cloth.

    Kale wild rice salad

    Claire
    This kale wild rice salad is a tasty combination of fruit, vegetables and rice with a zingy ginger dressing. Serves 2 as a main dish, or 4 as a side salad.
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Lunch, Salad, Side Dish
    Cuisine American, British
    Servings 2 servings

    Ingredients
      

    • ½ cup wild rice or wild rice mix
    • 2 cups kale finely diced, packed
    • 1 celery stick diced
    • 1 carrot grated
    • 1 apple cored and diced
    • 2 tablespoon pumpkin seeds
    • 1 handful parsley or coriander
    • 1 teaspoon extra virgin olive oil
    • 1 teaspoon apple cider vinegar
    • pinch salt

    For the ginger dressing

    • 2 tablespoon extra virgin olive oil
    • 1 teaspoon apple cider vinegar
    • ½ garlic clove minced or finely diced
    • 2 cm ginger grated, more to taste
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Cook the rice according to packet instructions. Set aside to cool.
    • Add the diced kale to a bowl, and drizzle on the oil, vinegar and salt. Massage the kale with your hands for 2-3 minutes, so it softens.
    • Make the ginger dressing by combining all the ingredients. Taste, and adjust with more oil, vinegar or ginger to preference.
    • Add all the ingredients to a bowl. Drizzle over the dressing and toss to combine.

    Notes

    • Dice the apple last, just before serving as it can brown quickly.
    • Adjust the amount of oil in the dressing to preference. There is already oil on the kale, so you may prefer less than usual.
    • Ginger is the big flavour of the dressing, so up the quantity if you want extra zing!
    • My low histamine readers may wish to leave the apple cider vinegar out of the recipe, or use white distilled vinegar which rates as lower histamine on the SIGHI list.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • ginger, which scores 1.
    • kale isn't rated on the SIGHI list.
    • apple cider vinegar, which scores 1.
    • coriander (if using) scores 0, but has a ? as a liberator and a note stating 'only small amounts are well tolerated'.
    • black pepper, which scores 2.
    • garlic, which scores 1.
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Chrissy says

      March 21, 2022 at 4:15 am

      5 stars
      I didn’t add the kale and used only black rice but otherwise followed recipe: it was absolutely delicious and I’m not even on a low histamine diet, I was making for a friend and she LOVED IT too.

      Reply
      • Claire says

        March 21, 2022 at 9:37 am

        So glad you all liked it!

        Reply

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    Recipe Rating




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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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