Kale and Apple Salad

When I think of fresh, vibrant flavors, the first thing that comes to mind is a Kale and Apple Salad. I remember the first time I made this salad for my family. It was a crisp fall day, and I wanted to create something that would celebrate the season’s bounty. I visited the local farmer’s market and picked up the freshest bunch of kale and the juiciest apples I could find. As I tossed the ingredients together, the colors and textures were so inviting that I couldn’t wait to dig in. The combination of the earthy kale and the sweet, crunchy apple creates a delightful contrast that is both refreshing and satisfying.

This salad is not just about taste; it also packs a nutritional punch, making it an excellent choice for anyone looking to eat healthily without sacrificing flavor. With the addition of sunflower seeds for a delightful crunch and a simple homemade dressing that ties everything together, this salad quickly became a favorite in my household. I love serving it alongside grilled chicken or as a light, stand-alone dish during lunch. No matter how you choose to enjoy it, the Kale and Apple Salad is sure to impress.

Ingredients Required for Kale and Apple Salad

The ingredients for this Kale and Apple Salad are simple yet meaningful. Each component works harmoniously to create a dish that is both refreshing and fulfilling. The mixed baby kale leaves serve as a nutritious base, while the apple adds a burst of sweetness and crunch. The sunflower seeds contribute healthy fats and protein, making this salad a well-rounded meal.

• 5 oz. mixed baby kale leaves: A nutrient-dense leafy green that is packed with vitamins A, C, and K.
• 1 large apple: Choose your favorite variety for a sweet and crisp addition that brightens the salad.
• 1/4 cup dry-roasted sunflower seeds: These provide a satisfying crunch and are rich in healthy fats and protein.

Instructions for Kale and Apple Salad

Making this Kale and Apple Salad is a fun and straightforward process. You’ll love how quickly you can whip it up! Follow these detailed steps, and you’ll have a delicious salad ready to serve.

1. Start by preparing your kale. If you can’t find the mixed baby kale leaves, I highly recommend using Red Russian Kale. If using Red Kale, cut away the rib in each leaf and chop the kale into bite-sized pieces. The baby kale does not need to be chopped.
2. Whichever kale you use, if it is even a little bit wilted, crisp it in a salad spinner with very cold water and then spin dry or dry with paper towels until it’s very dry. This step helps enhance the freshness and texture of the kale.
3. Next, prepare the dressing. In a mixing bowl, combine the white balsamic vinegar, lemon juice, Dijon mustard, and a sweetener of your choice. Whisk these ingredients together to combine.
4. Slowly drizzle in olive oil while whisking continuously to create a smooth dressing. This technique helps emulsify the dressing, making it creamy and flavorful.
5. Core the apple, then cut it into slices and further cut each slice into chunks. This ensures that the apple pieces are easy to eat and distribute evenly throughout the salad.
6. In a small bowl, toss the apple pieces with about half of the dressing, making sure each piece is well-coated. This prevents the apples from browning and enhances their flavor.
7. In a large bowl, add the kale leaves. Pour in the remaining dressing and toss to coat the leaves well. If you prefer a lighter salad, you may not need all of the dressing.
8. Add the apple chunks that have been coated in dressing to the kale, along with the sunflower seeds. Toss everything together gently, ensuring an even distribution of ingredients.
9. Serve immediately or let the salad sit for a few minutes to allow the flavors to meld. Enjoy this refreshing and nutritious Kale and Apple Salad on its own or as a delightful side dish with your favorite protein!

Ways to Customize

This Kale and Apple Salad is incredibly versatile and can be customized in various ways to suit your taste. Here are some ideas to make it your own:

• Add Cheese: Crumbled feta or goat cheese can add a creamy texture and a tangy flavor.
• Incorporate Other Nuts: Substitute sunflower seeds with chopped walnuts or pecans for a different crunch.
• Sweeten It Up: Drizzle honey or maple syrup over the salad for an extra touch of sweetness.
• Include More Veggies: Feel free to add other vegetables like shredded carrots or bell peppers for additional color and nutrients.
• Mix Up the Dressing: Experiment with different dressings, such as a tahini dressing, for a unique flavor.
• Serve It Warm: For a warm salad, lightly sauté the kale in olive oil before tossing.

Best Served With

The Kale and Apple Salad pairs wonderfully with a variety of dishes and occasions. Here are a few serving suggestions:

• Grilled Chicken: This salad is a perfect complement to grilled chicken, making it an ideal light dinner option.
• As a Lunch Option: It’s refreshing enough to serve as a stand-alone lunch, packed with vitamins and fibers to keep you full.
• Picnic Delight: Bring this salad to a picnic or potluck; its vibrant colors are sure to impress!
• Seasonal Serving: Serve it during fall gatherings or Thanksgiving for a seasonal touch.
• Storage Tip: Leftovers can be stored in an airtight container in the fridge for up to two days, though the kale will wilt over time.

FAQ

Conclusion

The Kale and Apple Salad is a delightful blend of flavors and textures that bring a touch of freshness to any meal. Its balance of sweet and earthy notes makes it a standout dish for any occasion. Don’t hesitate to try it out for your next lunch or dinner; I promise it will quickly become a favorite! Fresh, vibrant, and oh-so-simple to prepare, this salad is everything you need to enjoy the season’s best produce.

Kale and Apple Salad

The ultimate fresh and vibrant dish, the Kale and Apple Salad combines earthy kale, sweet apples, and crunchy sunflower seeds. This easy, nutritious recipe is perfect for a light lunch or a side at dinner. Make it tonight for a refreshing and satisfying meal!

Print Recipe Pin Recipe

Course Salads

Cuisine American

Servings 4 servings

Calories 150 kcal

Equipment

• Chef's Knife
• Mixing Bowl
• Whisk
• Baking Sheet

Ingredients

  

• 5 oz. mixed baby kale leaves
• 1 large apple
• 1/4 cup dry-roasted sunflower seeds

Instructions

 

• 1. Start by preparing your kale. If you can’t find the mixed baby kale leaves, I highly recommend using Red Russian Kale. If using Red Kale, cut away the rib in each leaf and chop the kale into bite-sized pieces. The baby kale does not need to be chopped.
• 2. Whichever kale you use, if it is even a little bit wilted, crisp it in a salad spinner with very cold water and then spin dry or dry with paper towels until it’s very dry. This step helps enhance the freshness and texture of the kale.
• 3. Next, prepare the dressing. In a mixing bowl, combine the white balsamic vinegar, lemon juice, Dijon mustard, and a sweetener of your choice. Whisk these ingredients together to combine.
• 4. Slowly drizzle in olive oil while whisking continuously to create a smooth dressing. This technique helps emulsify the dressing, making it creamy and flavorful.
• 5. Core the apple, then cut it into slices and further cut each slice into chunks. This ensures that the apple pieces are easy to eat and distribute evenly throughout the salad.
• 6. In a small bowl, toss the apple pieces with about half of the dressing, making sure each piece is well-coated. This prevents the apples from browning and enhances their flavor.
• 7. In a large bowl, add the kale leaves. Pour in the remaining dressing and toss to coat the leaves well. If you prefer a lighter salad, you may not need all of the dressing.
• 8. Add the apple chunks that have been coated in dressing to the kale, along with the sunflower seeds. Toss everything together gently, ensuring an even distribution of ingredients.
• 9. Serve immediately or let the salad sit for a few minutes to allow the flavors to meld. Enjoy this refreshing and nutritious Kale and Apple Salad on its own or as a delightful side dish with your favorite protein!

Notes

• Add Cheese: Crumbled feta or goat cheese can add a creamy texture and a tangy flavor.
• Incorporate Other Nuts: Substitute sunflower seeds with chopped walnuts or pecans for a different crunch.
• Sweeten It Up: Drizzle honey or maple syrup over the salad for an extra touch of sweetness.
• Include More Veggies: Feel free to add other vegetables like shredded carrots or bell peppers for additional color and nutrients.
• Mix Up the Dressing: Experiment with different dressings, such as a tahini dressing, for a unique flavor.
• Serve It Warm: For a warm salad, lightly sauté the kale in olive oil before tossing.

Keyword Apple Salad, Fall Salad, Healthy Salad, Kale Salad

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Meet Sienna Blake

I’m Sienna, the detail-obsessed cook of the group! I specialize in baking and perfecting technical recipes so you never have to guess in the kitchen. I have tested this specific recipe multiple times adjusting the measurements and timing to guarantee it is absolutely foolproof and ready for your table. Trust the process, and I promise you’ll get amazing results!