Apple kale salad
User Reviews
5.0
3 reviews
Excellent
Apple kale salad
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This very green mix might not have a range of colors, but it is full of crunch and flavor. It's also great for preparing ahead.
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Ingredients
For dressing (or use other dressing of your choice)
- ¼ cup basil approx 7g/ ¼oz leaves only
- ¼ cup olive oil 4tbsp/60ml
- 2 tablespoon lemon juice
- ¼ teaspoon Dijon mustard
- ¼ teaspoon crushed garlic
- ¼ teaspoon honey
- 1 pinch salt
- 1 pinch black pepper
For salad
- 5 oz kale 140g
- ½ apple suggest a variety that's relatively sharp but with some sweetness eg cox, pink lady
- 3 ribs celery
- 2 oz edamame 60g, pre-cooked
- 1 oz microgreens 30g
- 2 tablespoon sunflower seeds
- 2 tablespoon pumpkin seeds
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Instructions
- First, make the dressing. Place all of the ingredients in a small food processor or blender and blend to break up and combine. Alternatively, finely chop the basil leaves. Whisk everything else together then stir through the chopped basil.
- Remove the stems from the kale then thinly slice the leaves into ribbons. I find it easiest to stack a few leaves at a time, roll them and then slice. Put the cut leaves in a salad bowl. Sprinkle over a little salt and massage it into the kale leaves to help them to soften - they should start to becomes a little more flexible and glossy.
- Cut the apple in half, core each quarter then cut into slices (or cut as sticks, if you prefer). Slice the celery then add both to the bowl along with the rest of the ingredients.
- Re-stir the dressing as it may well have separated then pour over the salad (you may not need all of it, so pour some, mix and see if you need more). Mix well to ensure kale in particular is well coated then serve.
Nutrition Information
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Calories
455kcal
(23%)
Carbohydrates
19g
(6%)
Protein
12g
(24%)
Fat
40g
(62%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
8g
Monounsaturated Fat
24g
Trans Fat
0.01g
Sodium
117mg
(5%)
Potassium
760mg
(22%)
Fiber
8g
(32%)
Sugar
8g
(16%)
Vitamin A
7563IU
(151%)
Vitamin C
80mg
(89%)
Calcium
249mg
(25%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2-4
Amount Per Serving
Calories 455 kcal
% Daily Value*
| Calories | 455kcal | 23% |
| Carbohydrates | 19g | 6% |
| Protein | 12g | 24% |
| Fat | 40g | 62% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 24g | 120% |
| Trans Fat | 0.01g | 1% |
| Sodium | 117mg | 5% |
| Potassium | 760mg | 16% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 7563IU | 151% |
| Vitamin C | 80mg | 89% |
| Calcium | 249mg | 25% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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