Peach Kale Salad with Grilled Peaches and Anti-Inflammatory Peach Vinaigrette

This peach kale salad is one of those recipes that feels indulgent but quietly supports your body. Sweet grilled peaches, tender massaged kale, and a bright peach vinaigrette come together in a way that supports digestion, stabilizes blood sugar, and helps calm inflammation without sacrificing flavor. It’s especially nourishing during warm months, hormonal transitions, or any time your body needs a little extra gentleness.

This is a salad that actually satisfies.

Why this salad supports inflammation balance

Kale provides fiber and antioxidants that support liver detox pathways and gut health
Peaches are rich in polyphenols that help combat oxidative stress
Healthy fats from olive or avocado oil support hormone signaling and nutrient absorption
Red onions provide quercetin, a compound linked to reduced inflammatory response
Optional goat cheese adds protein and calcium while being easier to digest than cow’s milk for many people

Ingredients

For the salad
4 cups chopped curly or lacinato kale, stems removed
2 ripe peaches, halved and pitted
1/4 thinly sliced red onion
1 to 2 tablespoons olive oil or avocado oil (for massaging kale)
Sea salt, to taste
Optional toppings: goat cheese crumbles, toasted walnuts or pecans, fresh herbs

For the peach vinaigrette
1 ripe peach, peeled and chopped
2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar or white wine vinegar
1 teaspoon raw honey or maple syrup
Pinch of sea salt
Optional: small pinch of grated fresh ginger or turmeric for extra anti-inflammatory support

How to make the salad

Step 1: Grill the peaches
Preheat a grill pan or outdoor grill to medium heat. Lightly brush peach halves with oil and grill cut-side down for 2 to 3 minutes until caramelized with grill marks. Flip and grill another 1 to 2 minutes. Remove and slice once cooled slightly.

Step 2: Massage the kale
Place chopped kale in a large bowl. Add olive or avocado oil and a pinch of sea salt. Massage the kale with clean hands for 1 to 2 minutes until it becomes darker, softer, and more tender. This step is key for digestion and texture.

Step 3: Make the peach vinaigrette
Blend all vinaigrette ingredients until smooth. Taste and adjust sweetness or acidity as needed. The dressing should be bright, lightly sweet, and silky.

Step 4: Assemble the salad
Add sliced grilled peaches and red onion to the kale. Drizzle with peach vinaigrette and toss gently to combine. Finish with goat cheese or nuts if using.

Serving suggestions

Serve as a light lunch with grilled salmon or chicken
Pair with lentils or quinoa for a plant-forward meal
Enjoy as a side with summer dinners or gatherings
Add avocado slices for extra healthy fats and satiety

Inflammation-friendly tips

If you’re sensitive to raw onion, soak slices in cold water for 5 minutes before adding
Use avocado oil if olive oil feels heavy during flares
Skip cheese during active inflammation and add seeds instead
Eat slowly and mindfully to support nervous system regulation

Storage

This salad is best enjoyed fresh but can be stored undressed in the fridge for up to 2 days. Keep dressing separate until ready to eat.

This post was all about a nourishing peach kale salad with grilled peaches and an anti-inflammatory peach vinaigrette.

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