Kale Salad with Apple Cider Vinaigrette

Kale’s one of those funky vegetables that you might see at the farmers market, and haven’t the foggiest clue how to prepare.

I’m with you. I tend to only eat it raw. In fact, I was obsessed with raw kale when I was a kid. If we went out to eat and a leaf of kale landed on my plate as a garnish, I ate it first, and then I ate everyone else’s.

Clearly, I’m an odd one.

Don’t hate on me yet- there’s a lot to love about this leafy green. For starters, it’s a cheap source of beta carotene, vitamin K, and even a little calcium. If you have a green thumb (mine’s black) and a penchant for gardening; it grows like a weed. You can freeze it, braise it, saute it, make it into chips and even plant it along with your fall flowers. It’s a very useful plant!

Of course, I did none of these things.

I didn’t deviate from the norm.

Like I said, I love raw kale, cooked kale is a whole ‘nother animal. Raw kale is especially good with things like apples, quinoa and walnuts.

Top with a cider vinaigrette and you have yourself a nutritious and seasonal meal.

Kale Salad
Servings: 3
Calories: 396 (with a hefty 7.7 grams of fiber and 12.9 grams of protein per serving)

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 2 cups kale
  • 1 medium apple
  • 2 TBSP red onion
  • 1/2 cup walnut halves
  • 1/2 lemon for water bath

for the Vinaigrette
servings: 3
calories: 65

  • 1 TBSP olive oil
  • 1 TBSP honey
  • 2 TBSP apple cider vinegar
  • 1/2 of a lemon- juiced
  • salt & pepper to taste

Directions:
Start by cooking quinoa according to the package directions. This should take roughly 15 minutes. While your quinoa is simmering, de-vein and finely chop your kale and onion, then dice your apple into 1 inch cubes and place the apple pieces in a lemon-water bath (click here and scroll down for more information).

Once your quinoa has cooked, place it in the mixing bowl with the kale and onion. It’s important that you don’t allow it to cool. Unlike spinach, kale will not wilt immediately, but the heat will soften it a bit and help the flavors blend. Set aside.

Now make your vinaigrette. This one is simple- put all ingredients in a bowl and mix until combined! If you prefer a sweeter dressing, increase the amount of honey in your dressing.Cconversely, you can add more vinegar to  increase the acidity to your taste.

Finally- add the apples and walnuts to your quinoa, kale and onion. Top with dressing and mix until coated. Enjoy warm or cold

About these ads

5 thoughts on “Kale Salad with Apple Cider Vinaigrette

  1. another great way to use the kale in my garden!! Thank you for this great recipe. It’s so healthy and looks delicious! I’d love for you to post again on Fit and Fabulous Fridays! :)

  2. Jill, this is so beautiful, wholesome and healthy. I really like the technique of allowing the warm quinoa to soften the kale – which can be a little tough – and talk about a nutrition powerhouse: quinoa, kale and walnuts. Fantastic. Will have to try the lemon water bath. You are full of good ideas! :)

Leave a comment-I love to hear from you!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s