Apple-Walnut Kale Salad

Vegetarian
Gluten Free
Very Healthy
Health score
69%
Apple-Walnut Kale Salad
45 min.
6
83kcal

Suggestions


Looking for a fresh and vibrant addition to your meal repertoire? The Apple-Walnut Kale Salad is a delightful blend of flavors and textures that is sure to please both your palate and your body. Packed with nutrients, this vegetarian and gluten-free dish is the perfect side for any occasion, whether it’s a family dinner, a festive gathering, or simply a healthy snack to brighten your day.

Imagine crunchy kale and Swiss chard leaves balanced by the crispness of Granny Smith apples and the subtle sweetness of celery. The addition of crumbled blue cheese provides a rich, creamy contrast, while toasted walnuts add a satisfying crunch. This salad not only looks stunning with its vibrant colors but also boasts a health score of 69, making it a very healthy choice that aligns with your wellness goals.

With just 83 calories per serving, you can enjoy this dish guilt-free. The unique blend of flavors, enhanced by a tangy cider vinegar dressing, will awaken your taste buds and leave you craving more. Ready in just 45 minutes, it’s a fantastic option for anyone seeking to elevate their culinary experiences with something nutritious and delicious. Treat yourself and your loved ones to this mouthwatering Apple-Walnut Kale Salad—you won’t be disappointed!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • ounce cheese blue crumbled
  • 0.5 teaspoon brown sugar 
  • 0.5 cup celery sliced
  • tablespoon apple cider vinegar 
  • cup apples i use 2 granny smith apples sliced
  • cups kale 
  • 0.5 teaspoon kosher salt 
  • 0.3 cup onion red sliced
  • cups swiss chard 
  • tablespoon walnut oil 
  • tablespoons walnuts toasted

Equipment

    Directions

    1. Combine vinegar, walnut oil, kosher salt, brown sugar, and pepper.
    2. Add kale and Swiss chard; toss.
    3. Let stand 10 minutes.
    4. Add apple, celery, onion, blue cheese, and toasted walnuts; toss.

    Nutrition Facts

    Calories83kcal
    Protein10.64%
    Fat62.86%
    Carbs26.5%

    Properties

    Glycemic Index
    45.67
    Glycemic Load
    1.14
    Inflammation Score
    -10
    Nutrition Score
    10.881739107163%

    Flavonoids

    Cyanidin
    0.42mg
    Catechin
    0.45mg
    Epigallocatechin
    0.05mg
    Epicatechin
    1.57mg
    Epigallocatechin 3-gallate
    0.04mg
    Apigenin
    0.24mg
    Luteolin
    0.11mg
    Isorhamnetin
    3.64mg
    Kaempferol
    7.34mg
    Myricetin
    0.37mg
    Quercetin
    5.65mg

    Nutrients percent of daily need

    Calories:83.17kcal
    4.16%
    Fat:6.16g
    9.47%
    Saturated Fat:1.34g
    8.4%
    Carbohydrates:5.84g
    1.95%
    Net Carbohydrates:4.06g
    1.48%
    Sugar:3.25g
    3.61%
    Cholesterol:3.54mg
    1.18%
    Sodium:288.63mg
    12.55%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:2.35g
    4.69%
    Vitamin K:157.98µg
    150.45%
    Vitamin A:2219.32IU
    44.39%
    Vitamin C:18.43mg
    22.34%
    Manganese:0.3mg
    15.16%
    Calcium:77.35mg
    7.74%
    Fiber:1.78g
    7.12%
    Magnesium:23.77mg
    5.94%
    Vitamin B2:0.09mg
    5.57%
    Potassium:179.43mg
    5.13%
    Folate:20.28µg
    5.07%
    Phosphorus:49.76mg
    4.98%
    Copper:0.1mg
    4.88%
    Vitamin B6:0.08mg
    4.08%
    Iron:0.63mg
    3.51%
    Vitamin E:0.43mg
    2.85%
    Vitamin B1:0.04mg
    2.79%
    Zinc:0.36mg
    2.4%
    Vitamin B5:0.18mg
    1.78%
    Vitamin B3:0.35mg
    1.77%
    Selenium:1.16µg
    1.66%
    Source:My Recipes