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Kale Salad with Apples and Walnuts

    This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!

    kale salad

    The secret to not getting stuck in a salad rut is to use seasonal ingredients as much as possible! Picked at the height of freshness, fruits and veggies always taste best when they’re in season.

    Liz Massaging Kale


    With fall quickly approaching, I wanted to share one of my favorite massaged kale salad recipes. While I frequently make my Kale Caesar salad, I decided to change things up by adding toasted walnuts and juicy apples.

    Liz Chopping Walnuts

    The secret to the walnuts is to lightly toast them in the pan before chopping into bite-sized pieces. Just a minute or two in a warm pan causes the walnuts to become lightly toasted and nutty in flavor.  You’ll be amazed how much toasting brings out the flavor of a humble walnut!

    Kale Salad with Apples and Walnuts Recipe

    The other secret to a good kale salad is to massage the kale with olive oil, lemon and salt using your hands. This massaging helps breakdown and tenderize the kale, an otherwise bitter and hard-to-eat veggie.

    Liz Tossing Kale Salad

    If you don’t have lemon juice on hand you can always use your favorite vinegar. Any form of acid will help break down the kale and tenderize  it.

    Easy Kale Salad with Apples Recipe

    Before serving, I sprinkle in the apples and feta. The apples add more crunchy texture and a delicious sweetness to balance off the lemon. The feta is creamy and tangy,  the ultimate balance to the toasted walnuts and sweet apples.

    Liz Eating Kale Salad

    Your fork is waiting.

    Easy Kale Salad with Apples Recipe

    Kale Salad with Apples and Walnuts

    5 stars average
    This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!
    PREP: 10 mins
    TOTAL: 10 mins
    Save
    Servings: 4

    Ingredients
     

    • 1 bunch lacinato kale (or other type of kale, stem removed and finely chopped)
    • 1 tablespoon extra virgin olive oil
    • 2 tablespoons lemon juice
    • salt and pepper (taste)
    • ¼ cup walnuts (toasted and chopped)
    • 1 apple (cored and diced)
    • ¼ cup feta cheese (crumbled)

    Instructions
     

    • Add kale to a medium bowl along with olive oil, lemon juice and salt and pepper to taste. Using your hands, gently massage the kale for about 60 seconds, helping it tenderize.
    • In a small pan, heat the walnuts over medium-low heat. Stir until toasted and slightly browned, about 2-3 minutes. You'll know they're toasted when you can smell them. Remove walnuts from pan and finely chop.
    • Add toasted, chopped walnuts to the bowl along with apple and feta. Toss well and add more salt and pepper to taste if needed.

    Nutrition

    Serving: 1cupCalories: 162kcalCarbohydrates: 14gProtein: 5gFat: 11gSaturated Fat: 2gCholesterol: 8mgSodium: 131mgPotassium: 412mgFiber: 2gSugar: 5gVitamin A: 6807IUVitamin C: 86mgCalcium: 157mgIron: 1mg
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    Want more delicious salad recipes? Check out my Pinterest board!

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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

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