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!
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.