Kale Apple Salad Recipe
The Kale Apple Salad is a vibrant and refreshing salad that perfectly balances the earthy flavor of kale with the crisp sweetness of fresh apples. Topped with slivered almonds, a honey-dijon dressing, and a sprinkle of chia seeds, this salad makes for a light yet nutrient-packed dish that’s perfect for any day of the week. Whether served as a stand-alone lunch or as a side dish to a heartier meal, this salad is sure to leave you feeling energized and satisfied.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Apple | 1, chopped into thin slices |
| Kale (leaves) | 1 1/2 cups |
| Almonds (Badam) | 1/4 cup, slivered |
| Chia Seeds | 1 teaspoon |
| Dijon Mustard | 1 teaspoon |
| Honey | 1 teaspoon |
| Salt | To taste |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | Approx. 150 kcal |
| Protein | 3g |
| Carbohydrates | 19g |
| Dietary Fiber | 3g |
| Sugars | 14g |
| Fat | 7g |
| Saturated Fat | 0.5g |
| Cholesterol | 0mg |
| Sodium | 180mg |
Instructions:
Step 1: Clean the Kale
Begin by thoroughly washing the kale leaves. Kale tends to have fine mud particles in its crevices, so it’s essential to give them a good rinse. After cleaning, dry the leaves completely and then chop them into bite-sized pieces.
Step 2: Massage the Kale
Place the chopped kale leaves into a large bowl and sprinkle a small pinch of salt over them. Massage the salt into the leaves with your hands for about 2-3 minutes. This step helps soften the kale and make it more tender, enhancing its flavor. Let the kale sit for 5 minutes to rest.
Step 3: Prepare the Dressing
In a small mixing bowl, combine 1 teaspoon of Dijon mustard and 1 teaspoon of honey. Stir the mixture well until smooth. The tangy mustard balances out the sweetness of the honey, creating a deliciously simple vinaigrette.
Step 4: Assemble the Salad
Once the kale has rested, add the sliced apple to the bowl along with the slivered almonds. Pour the honey-dijon dressing over the top and toss everything gently to combine. Be sure to coat the kale, apples, and almonds evenly with the dressing.
Step 5: Add the Final Touches
Sprinkle the chia seeds on top of the salad for an extra boost of nutrition and crunch. These tiny seeds are rich in fiber, omega-3 fatty acids, and antioxidants, making them a perfect addition to your salad.
Step 6: Serve and Enjoy
Chill the salad for a few minutes in the fridge before serving, or enjoy it immediately. Serve the Kale Apple Salad as a light lunch or alongside a comforting bowl of Cream of Mushroom Soup and warm Garlic Bread for a complete meal.
Tips:
- Apple Varieties: Use crisp, sweet-tart apples like Fuji or Granny Smith for the best texture and flavor.
- Add-ins: Feel free to customize the salad by adding extra toppings like dried cranberries, feta cheese, or roasted pumpkin seeds.
- Make it Vegan: To make this salad vegan, simply swap the honey for maple syrup or agave nectar.
Why You’ll Love This Kale Apple Salad:
This salad is a delightful blend of textures and flavors. The kale provides a hearty, nutrient-rich base, while the apples bring a natural sweetness. The almonds add a satisfying crunch, and the chia seeds provide a burst of healthy omega-3s. Whether you enjoy it on its own or paired with other dishes, this Kale Apple Salad is an easy and delicious way to eat healthy without sacrificing flavor.
Enjoy the goodness of fresh, wholesome ingredients in every bite!
