Tropical Mango, Banana, & Pineapple Kale Salad with Creamy Pineapple Lime Coconut Dressing

by Angela (Oh She Glows) on February 24, 2012


As I type this post, we’re getting a snow storm. It’s so beautiful out, but I can’t help but dream of the summer. I can barely remember what the forest looks like all green and full of life. Right now, it’s stark white and eerily still.


I don’t know about you, but I‘ve got a bad case of cabin fever lately. I get this urge to run races just to get outside, declutter the house, and buy a huge pineapple at the grocery store. I also feel like I’m slowly going to go stir crazy if I have to plant my butt on the couch for a second longer. I really can’t bring myself to watch another reality show either. I mean, Ice T and Coco…really?

I’d rather pick lint off my sweater.

But I find myself watching it anyways, while I pick lint off my sweater and tell Sketchie to stop eating it.


Mmm, lint. Yum.

Then I come to my senses and remember that Up All Night is on and everything is well in the world again.

If I’m feeling really desperate for warm weather, sometimes I’ll eat food that reminds me of the tropics. The tropical fruit that I usually pass up at the grocery store, is now a craving that can’t be ignored. It’s a splurge that just might save my sanity, at least for now.



Tropical Mango, Banana, Pineapple Kale Salad with Creamy Pineapple Lime Coconut Dressing

Vegan, gluten-free, no bake/raw, refined sugar-free, soy-free


The next best thing to going on a tropical vacation. Let’s call this a staycation salad, shall we?

2 large or 4 small salads
Prep time
Cook time
0 Minutes


For the dressing
  • 1 cup chopped fresh pineapple
  • 1/4 cup fresh lime juice
  • 3/4 cup coconut milk (I used So Delicious original, see below)
  • 1/4 tsp kosher salt
  • 1 tbsp chia seeds
  • 1 tbsp coconut oil, melted
For the salad
  • 5 cups packed kale, stems removed and roughly torn
  • 1 ripe mango, chopped
  • 1/2 large banana, chopped
  • 1/2 cup fresh pineapple, chopped
  • 1 tbsp shredded dried coconut
  • 1/4 cup roughly chopped macadamia nuts


1. In a blender, blend all dressing ingredients until smooth.2. Meanwhile, prepare the kale and add about 2/3 of the dressing to the kale and massage it in with your fingers. While it marinates, chop the fruit.3. Mix everything together, top with coconut and mac nuts, and serve.

Nutrition Information


This dressing is something I whipped up on a whim to pair with the flavours of the fruit. I usually have the hardest time making salad dressing (I’m so picky with them), but I loved this one immediately. It’s one of those dressings you can eat with a spoon too…seriously.

I used chia seeds to help thicken the salad dressing. They probably aren’t absolutely necessary, but they do help. I’m really not a fan of using things like xanthum gum as thickeners, so chia seeds are a nice, all-natural alternative.

Blend the dressing ingredients and let it sit and thicken while you prepare the kale. Now, pour about 2/3 of the dressing onto the kale leaves and massage it in with your fingers, letting it marinate while you chop the fruit and nuts.

Mix it all together, squeeze on some lime juice, and you’re good to go!


When I eat this salad, I don’t see a snow storm outside.

I see a sunny white sand beach, clear blue sky, and glistening turquoise water. I’m sitting at a beachside bar enjoying this salad with a sarong tied around my waist and a wide rimmed hat.

You are all there enjoying the beach too. HI!


We’re rehydrating with a tropical smoothie made with 1 cup coconut milk, 1/2 cup frozen pineapple, 1 frozen banana, and 1 tbsp fresh lime juice. Add some rum too…we’re on the beach, after all.

Life is good.


When I wake up from my dream, I feel like Cinderella after the clock struck midnight. Only instead of a glass slipper, all I’m left with is some questionable peach nail polish and a kitchen that needs a major cleaning. Pineapple juice is STICKY.


Should I wear my wide rimmed hat while I shovel the driveway?

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{ 34 comments… read them below or add one }

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Christina February 25, 2012 at 2:58 pm

I absolutely adore your blog! Can you please write a post on starting a blog and how to build it? I will love to hear tips from you. Thank you!!


Angela (Oh She Glows) February 25, 2012 at 7:08 pm

Hey Christina, Thank you so much. I think I wrote some on my FAQ page but as for a “how to” post I will keep that in mind. Thanks for the suggestion!


Heathy February 25, 2012 at 3:21 pm

Oh yum this salad looks great Angela. I’m in Costa Rica with an abundance of all the fruits you mention here (and even brought chia) – just no kale. But will try this with lettuce!
I’m from Ontario too and happy to get out of the cold and snow for a while.


laura February 25, 2012 at 4:10 pm

OH my goodness! This makes me want spring&summer to come even sooner.
Im going to my yoga studios potluck tomorrow and would totally make this to share if I didn’t live in a dorm without a kitchen. :)


Dena @ 40 Fit in the Mitt February 25, 2012 at 6:09 pm

Yummy smoothie! I love pineapples


Angela February 25, 2012 at 8:19 pm

Hi Angela,
I live in the Niagara region and my friend from ottawa told me about your blog. I’m testing out the water right now with the idea of becoming vegan and i just have to tell you this blog has been helping me through! Thank you. I’ve already tried like 8 of your recipes and i feel really good. Thank you for your example on being healthy. I aspire to be like you.


Angela (Oh She Glows) February 25, 2012 at 9:25 pm

Hi Angela, Thanks so much for your kind words. I’m so happy to hear you’re enjoying the blog! Best wishes with all of your goals.


9jafoodie February 25, 2012 at 8:53 pm

This looks amazing and healthy! thanks for sharing.


Kathy February 25, 2012 at 9:56 pm

Good thing there’s food to help us get away from the snow! Or in my case, rain! Lots and lots and lots of it!
As a matter of fact…it nearly flooded a farm nearby my neighborhood…


Emily (Edible Psychology) February 26, 2012 at 7:41 am

It’s almost March – not toooooo long until summer! In the meantime, thanks for the taste of the tropics! And I hope you are having a wonderful – if a bit cold – weekend!



Drisana (SoulShineBlog) February 26, 2012 at 11:01 am

Definitely rock the wide rimmed hat!


[email protected] February 26, 2012 at 12:07 pm

I’m always trying to sneak kale into stuff. This looks tasty!


Lexi @ Cura Personalis Foodie February 26, 2012 at 6:37 pm

With Spring Break 1 week away, I will definitely support the large-brimmed hat/smoothie-drinking bandwagon :)


Jen February 26, 2012 at 6:41 pm

Really awesome dressing – my hubby and I inhaled our salads!!


Angela (Oh She Glows) February 26, 2012 at 7:59 pm

So glad to hear that :)


Snack Girl February 29, 2012 at 12:23 pm

Wow! Pineapple and kale – I would never have come up with that combo. Thanks for the idea – I will have to give it a try. It just started snowing here – and I did a pineapple recipe today too -


Farmgal February 29, 2012 at 6:48 pm

Made the “virgin” piña colada recipe that you suggested at the end of your post for a special family night treat for my kids. You are now their hero! Thanks for all of your great and healthy ideas! Salad is next on my list…


Angela (Oh She Glows) March 1, 2012 at 8:55 am

aha that’s awesome, glad it was enjoyed!


Sara March 1, 2012 at 12:56 am

JUST as soon as I thought I’ve seen it all or was contented by how many recipes I’ve been able to replicate of yours, you yet again BLOW ME AWAY. This looks absolutely incredible! I shall make this in the very near future.

I have not gotten to say my over-due thanks to you, Angela Liddon, that I can officially eat, create, and love my vegan lifestyle. :)

Also, I would have definitely voted for your blog, but I rather not make an account.


Angela (Oh She Glows) March 1, 2012 at 8:54 am

Thank you Sara! :) So happy to hear that!


Jenn March 1, 2012 at 9:14 am

LOVE LOVE LOVE that pic of your kitty! Too hilarious!

That salad looks yummy. I could probably do without the kale though. For some reason, I can’t yet put greens and fruit together. Love pineapple! It’s my absolute favorite fruit in the world… paired with coconut and I’m in dreamland!! Thanks for sharing the recipe. The dressing sounds magnificent!


Elisa March 3, 2012 at 1:40 pm

The salad looks great! I’ve seen a lot of ginger used with pineapple lately. It might go well here, too?!


Angela (Oh She Glows) March 4, 2012 at 9:39 pm

Yes I think it would go very well :)


Rufina Gillette March 5, 2012 at 8:39 pm

Love this recipe! Looking forward to trying it this week! Ever since I fell in love with The Veggie Grill’s All Hail Kale Salad with a papaya-ginger dressing (recipe can be found on-line), I can never get enough kale!! Thanks for what looks like another fantastic flavor combination. :)


Mandie March 12, 2012 at 2:12 am

Thank you for sharing your accomplishments and hurdles, very inspiring! And, I cannot wait to try this salad well as many of your others!


Rosanna April 2, 2012 at 2:30 pm

Looks amazing! I have never tried a kale salad before, and I’m attempting to make this one for my family’s Easter dinner this weekend…do you think it would work to marinate the kale overnight in the dressing? I’m planning out my cooking schedule, and I’m slightly concerned the kale might be too bitter for my less-than-used-to-raw-things family….I read that even marinating kale overnight doesn’t wilt it too much. Your thoughts?


Angela (Oh She Glows) April 2, 2012 at 8:59 pm

I too haven’t tried marinating overnight, so I’m really not sure. I would think it would hold up since it’s kale, but not sure how the fruit would keep overnight? my other weekend glow kale salad does hold up the next day (made with a tahini dressing) though.


Stacey April 11, 2012 at 7:57 pm

I ate half of it last night and the rest for lunch today. It help up just fine over night. Because of the acidity in the dressing, the banana didn’t even brown!


Stacey April 11, 2012 at 7:56 pm

I adore kale salads and this one is no exceptions. I made it and shared it with my co-workers and they couldn’t stop raving.
I blogged about my experience making it. Thanks for such great recipes.


Angela (Oh She Glows) April 12, 2012 at 7:35 am

Glad to hear that! :)


Wellness Professor May 23, 2012 at 7:33 am

Coconuts are abundant where i live but i do not eat them often. Perhaps i would grow fond of them if i make a nice recipe like the one you have made. I have to try your recipe. Thanks for sharing this.


Julie August 1, 2012 at 3:19 am

This salad sounds amazing. I’ve had such a tough time with that polish. It seems to never dry!


Cathy Lamb August 2, 2013 at 7:08 pm

I just made this and it is sooooo good. Thanks


Jessica August 20, 2014 at 10:22 am

I just made this for dinner last night and LOVED it! So delicious :) I tweaked it a bit to use ingredients I had on hand though; almond milk instead of coconut milk for the dressing , and extra mango and banana in place of the pineapple, spinach instead of kale and almonds instead of macadamia nuts…so not really quite the same anymore but still delicious!


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