Delicious Kale Apple salad is dressed with a tasty sweet honey vinaigrette. Pops of feta cheese and cranberries laced throughout add tangy flavor. This healthy kale salad recipe is Low-Sodium and Gluten-Free.
It’s Harvest time. Dad keeps loading us up with kale greens, fall garden vegetables and apples. When his Fall garden vegetables are ripe we all start making delicious apple recipes, butternut soups , pumpkin pies and Fall garden Kale salads.
Our Spring Garden Berry Salad and Spinach,avocado,bacon and Feta salad are healthy show stopping green salad recipes full of nutritious ingredients to fill out your meal plan. Be sure to take a look. Salad recipes are SO inspiring!
I’m a closet kale salad lover. You would never know that by looking at the posts I usually write. You would probably believe I’m a CARB QUEEN though. My cupcakes and delicious casseroles are recipes best eaten sparingly if you value a tiny waistline. I really do enjoy nice crunchy dinner salad recipes that are bursting with flavor along with my carbs.
My gallbladder went south on me while I was in the military. It had to come out! Ever since I lost it, digesting foods with a higher fat content and foods that are at all greasy is a real challenge. Like painful!
So you know I’m not eating MUCH of those cupcakes and casseroles I love to make. My hubby gets the lion’s share of them while I take a nibble.
This sweet kale salad with cranberries keeps my sweet tooth tamed and my guts happy too. It also has a sweet honey dressing that helps to satisfy my desire for naughty (full of fats) sweet desserts.
I don’t have to worry about gluten free. but if you do, this gluten free salad dressing is for you. Enjoy a healthy salad dressing over a kale apple salad. It rocks!
Watch me Make Delicious Kale Apple Salad and show you all the tips to working with kale:
Kale is very nutritious and easily digestible
- Kale is truly an amazing leafy green with a very high chewing satisfaction.
- It grows nearly year around so it’s always fresh in the stores in many varieties, texture and colors.
- It’s tough leaf is FULL of wonderful nutrients that have kept people from starving through the winter for thousands of years.
- It has a flavor that lends itself well to many ingredient additions and works well with both sweet and piquant dressings.
- Kale leaves have a good structure that makes a springy satisfying salad base. Healthy salad recipes with Kale hold up well in the fridge too. Just wait to serving time to dress them for the very best results.
Looking for more kale Salad ideas for dinner? Try our Fall Garden Kale Salad. It’s amazing with our Creamy Balsamic Dressing too!
KALE APPLE SALAD WITH HONEY DRESSING RECIPE:
This kale apple salad with our honey dressing is just the ticket for clean eating! It’s very filling, light and healthy. It’s fiber rich and gluten free. Don’t settle for store bought salad dressings. Take a minute and make your own healthy homemade salad dressing. It’s SO worth it.
Apples, pecans, kale, and cranberries go well together. I’m putting all of them into this garden salad. Pears would make a nice counterpoint to the apples. Someday, I’ll add them in but not this time.
The vinaigrette dressing for this beautiful side dish is a light, sweet dressing that pairs beautifully with the kale, apple and the other ingredients. It’s Awesome!! You can easily tone the sweet down a bit if you prefer. Feel free to give it the taste test and adjust the flavors to your preferences. That’s the beauty of homemade recipes . 🙂
How to massage Kale for a tender Salad leaf:
We prefer our raw kale leaves just as they come out of the garden. EXCEPT we ALWAYS pull the leafy part off the kale ribs. The ribs are tough and VERY chewy. Cut them off!
Kale is springy and resilient so it does require chewing. This is a plus for feeling full and satisfied. If you’re not into a leaf that fights back a bit when you chew it, you may wish to soften the kale before making it into a salad.
An easier way to soften the kale leaves:
This honey salad dressing recipe is acidic. If you make the salad in a large bowl and dress it ahead of serving time (say an hour or so) the acids in the dressing will break down the leaves enough to soften them without messaging. Then your ready to serve without all that extra fussing.
Massage kale salad for a softer leaf texture with less spring and structure in the leaf.
NOTE: DO NOT massage Baby kale. You know, the little kale leaves in the tubs at the market. They are already quite tender and that saves you the work. Also messaging kale means your salad is ready to serve and won’t hold well for long. Message the leaves, make the salad and SERVE.
Be sure to Message the kale leaves BEFORE cutting them into salad bite sized pieces. It’s MUCH easier.
- Remove tough kale leaf from the ribs by cutting along side the ribs or stripping the leaves off with your fingers.
- OPTIONAL: Sprinkle the leaves with a bit of kosher salt, olive oil or vinegar or lemon juice to aid the process. It will brighten the leaf taste in the salad.
- Massage the whole leaf one at a time .
- Pick up the leaves gently between your thumbs and fingers.
- Gently massage the kale between your fingers until you feel the leaf start to soften.
- Massage the leaves until you like the softened texture. DON’T over do it. Or your salad will be unpalatable and mushy.
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This delicious Kale Apple salad is dressed with a tasty sweet honey vinaigrette. Pops of feta cheese and cranberries laced throughout add tangy flavor. This healthy salad is Low-Sodium and Gluten-Free.
- 5 cups chopped kale
- 2 small diced apples
- 1/4 cup cranberries, dried
- 1/4 cup chopped pecans
- 1/4 cup feta cheese
- 4 tbsp honey
- 4 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1/8 tsp salt
- 1/8 tsp pepper
- Before you begin, massage the kale leaves if you want them softer.
- Place the kale in the bottom of a bowl followed by the rest of the ingredients.
- Whisk together the dressing ingredients and pour them over the top of the salad.
- Refrigerate after serving and enjoy!
Kale message is a process used to soften the kale.
We usually eat our raw kale leaves just as they come out of the garden. EXCEPT we pull the leafy part off the kale ribs. The ribs are tough and VERY chewy. The leaves are springy and resilient.
If you prefer to have a softer leaf in your salad you may massage the kale. This is done after you remove the leaf off the ribs of the kale. The process takes about 3 to 5 minutes.
- Put the kale leaf in a bowl with a bit of oil.
- Now dig in with your hands. Pick up the leaves gently between your thumbs and fingers.
- Gently massage the kale between your finger until you feel the leaf start to soften.
- Your kale is massaged as much as you want to continue this process.
Serving Size:1 cup
Amount Per Serving: Calories: 149 Total Fat: 9g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 7g Cholesterol: 3mg Sodium: 78mg Carbohydrates: 19g Fiber: 3g Sugar: 14g Protein: 2g
Recipe adapted from: Jessica in the Kitchen