Apple-Walnut Kale Salad

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

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Discover the vibrant flavors and health benefits of our Apple-Walnut Kale Salad, a delightful dish that perfectly balances taste and nutrition. This vegetarian and gluten-free salad is not only a feast for the eyes but also a powerhouse of nutrients, making it an ideal choice for anyone looking to enhance their diet without sacrificing flavor.

With a health score of 69, this salad is packed with wholesome ingredients that contribute to a well-rounded meal. The combination of fresh kale and Swiss chard provides a rich source of vitamins and minerals, while the crisp Granny Smith apples add a refreshing sweetness that contrasts beautifully with the savory notes of crumbled blue cheese and toasted walnuts. Each bite is a delightful mix of textures and flavors, from the crunch of celery to the creaminess of cheese.

Ready in just 45 minutes, this salad serves six, making it perfect for gatherings or as a side dish for your family meals. With only 83 calories per serving, it’s a guilt-free option that can be enjoyed as a starter, snack, or antipasti. Whether you’re a seasoned cook or a kitchen novice, this recipe is simple to follow and sure to impress your guests. Elevate your dining experience with this deliciously healthy Apple-Walnut Kale Salad!

Ingredients

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