Kale Apple Salad Recipe
Packed with vitamins, fiber, and antioxidants, this apple salad with kale is not only tasty but also incredibly healthy.
Servings: 2 adults
Calories: 379kcal
Equipment
- Salad Mixing Bowl
Ingredients
Ingredients For Salad Dressing:
- 2 tablespoon extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey
- ½ teaspoon Dijon mustard
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
Ingredients For Salad:
- 2 Cups kale
- 1 medium size Honey Crisp apple, diced
- 1 medium size Granny Smith apple, diced
- 1 small size red onion, sliced
- 2 tablespoon dried cranberries, chopped
- 2 tablespoon feta cheese crumbled
- 1 tablespoon flax seeds
Instructions
- Start by washing the kale thoroughly under cold water. Remove the tough stems and chop the leaves into bite-sized pieces.
- To soften the kale and remove its natural bitterness, massage it with a drizzle of olive oil or half of the dressing for about 1 – 2 minutes. This helps break down the tough fibres, making the kale more tender and easier to digest.
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and black pepper. Shake or whisk until the dressing is well combined and has a smooth consistency.
- Heat a pan over medium heat, add the nuts or seeds, and toast them for about 3-4 minutes, stirring occasionally. Once they are fragrant and slightly golden, remove them from the heat and let them cool.
- In a large salad bowl, combine the massaged kale, sliced apples, dried cranberries, and onions.
- Drizzle the dressing over the apple salad and toss everything together until well coated. Crumble the feta cheese on top and sprinkle seeds/nuts.
- Let the apple salad sit for 5-10 minutes before serving to allow the flavors to meld together.
Video
Notes
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- Nut-Free Option: Swap walnuts for sunflower seeds or pumpkin seeds.
- Cheese-Free Version: Skip the feta or replace it with avocado for a creamy texture.
- Citrus Twist: Add orange segments or a splash of lemon juice for a refreshing taste.
- Extra Crunch: Toss in roasted chickpeas for added protein and crunch.
Nutrition
Calories: 379kcal | Carbohydrates: 49g | Protein: 5g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 15mg | Sodium: 807mg | Potassium: 419mg | Fiber: 8g | Sugar: 35g | Vitamin A: 2271IU | Vitamin C: 32mg | Calcium: 178mg | Iron: 1mg