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Kale Salad

Kale is considered a superfood, and this salad pairs the assertive flavor of finely shredded kale with sweet sliced apples and dried cranberries.

Counts as*

  • Healthy CarbohydrateCounts as a serving of Healthy Carbohydrate
  • Raw VegetableCounts as a serving of Raw Vegetable

Serving Size

Makes 4 servings

What you'll need

1 bunch kale (about ½ pound)
2 Tablespoons olive oil
1 Tablespoons rice vinegar or other mild vinegar
½ teaspoons Dijon-style mustard
Salt and freshly ground pepper
¼ cup dried cranberries
1 medium apple, thinly sliced
salt and pepper to taste

What to do

Remove the ‘backbone’ of the kale leaves (the hard center part) with a sharp knife. Stack the leaves on top of one another, and slice very thinly crosswise into very thin shreds. Place in a colander or strainer basket of a salad spinner, and rinse kale under hot running water for about one minute. As you rinse, squeeze the leaves gently to soften them slightly. Then, rinse them briefly under cold water to refresh. Dry kale thoroughly, preferably in a salad spinner, or roll up the leaves in a kitchen towel or a few paper towels. (This quick "massage" softens the kale slightly and takes the edge off the strong raw flavor. If you prefer the flavor and texture of the raw kale, omit this step).

In the bottom of a large salad bowl, whisk together oil, vinegar and mustard; add salt and pepper to taste. Add kale, cranberries and apple and toss thoroughly.

Per serving

Calories: 150
Protein: 4 g
Carbohydrate: 19 g
Fat: 8 g

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