Apple Pecan Kale Salad

Ingredients

For the salad:

• ½ cup raw pecans
• 1 bunch of kale, stems removed, coarsely chopped (about 10 cups)
• 2 small apples, thinly sliced
• ¼ cup diced red onion
• 2 tablespoons dried cranberries

For the dressing:

• Juice of 1 large lemon (about 3 tablespoons)
• 1 tablespoon maple syrup
• ⅛ teaspoon salt
• ⅛ teaspoon pepper
• 3 tablespoons olive oil

Directions

1. Toast the pecans, either on a baking sheet for 8-10 minutes at 350oF or in a small skillet over medium heat, until fragrant and golden brown.
2. Add kale to a large mixing bowl. Gently massage the kale until it turns deep green. Add the apple, onion, and cranberries to the massaged kale.
3. Prepare salad dressing in a mixing bowl or a mason jar by adding all ingredients and shaking or whisking vigorously to combine. Taste and adjust flavors as needed.
4. Add pecans to salad and top with dressing. Toss to combine and serve immediately.

Variations & Tips

• Salad will store best if kept separate from the dressing in the fridge. Add dressing just before serving. Consume salad leftovers within 2-3 days. Dressing will keep in an airtight container in the fridge for 1-2 weeks.
• You may use any salad greens. Arugula or baby spinach would be great choices.
• Many substitutions are possible with this salad. Use almonds or walnuts instead of pecans. Try white or green onions instead of red. Use honey or agave instead of maple syrup.
• Ideally, it is best to use 1 tart and 1 sweet apple for this salad, if available. Instead of apples, try adding blueberries, strawberries, or mandarin oranges. Instead of dried cranberries, try dried tart cherries. Try to find unsweetened dried fruit, if possible.

Nutrition Facts

YIELD: 4 servings

Calories: 269 per serving, Carbohydrates: 25g, Fiber: 4.9g, Sugar: 16.5g (3g added sugar), Protein: 3.2g, Fat: 20g, Saturated fat: 2.2g, Cholesterol: 0mg, Sodium: 90mg

* Nutrition facts will change as variations and substitutions are included. Above nutrition facts are based on including dried, sweetened cranberries and other ingredients as listed in the recipe.

SOURCE: adapted from MinimalistBaker.com

Presented at the Mount Carmel von Zychlin Healthy Living Center Monthly Cooking Demo January 2023

Watch the cooking demo video below for extra tips and guidance!