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Peary Kale Salad & Sandwich

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Peary Kale Salad & Sandwich

4.4 from 5 votes
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Course: Lunch
Cuisine: American
Keyword: ham, kale, pears, quick and easy, salad, sandwiches
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 783kcal


  • 1/2 medium shallot
  • 1 clove garlic
  • 1/2 cup olive oil
  • 2 tablespoon mustard, dijon
  • 2 tablespoon vinegar, red wine
  • 1 medium lemon
  • 1/8 teaspoon sea salt
  • 1 teaspoon honey
  • 1 medium cucumber
  • 8 ounce ham, deli sliced
  • 4 ounce cheddar cheese
  • 8 slice bread, whole wheat
  • 1 tablespoon coconut oil
  • 2 cup, chopped kale
  • 2 medium pear
  • 1 cup, chopped walnuts
  • 1 teaspoon black pepper, ground


  • Mince shallots and garlic and mix with olive oil, mustard, vinegar, juice of the lemon, salt and honey; mix well.
  • Slice cucumber; assemble sandwiches by piling on ham, sliced cheese and cucumber slices onto each of 4 slices of bread. Top with second slice of bread; cut in half. Set aside.
  • Heat a saute pan over medium heat; add coconut oil. Add batches of kale and cook for 1 minute to allow kale to slightly soften.
  • Slice pears; toss with kale, walnuts and pepper in a large bowl. Pour in a small amount of dressing, tossing and adding dressing as needed for taste. Serve with sandwiches.
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Calories: 783kcal | Carbohydrates: 52g | Protein: 27g | Fat: 54g | Saturated Fat: 14g | Cholesterol: 51mg | Sodium: 1086mg | Fiber: 9g | Sugar: 16g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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