Kale Apple Salad

I like to prepare  this dish in the autumn, though it can be enjoyed any time of year. The shredded apples add a nice freshness to the dish and balance the bitterness of the kale. It’s great as a holiday side or a light summer meal!


1 small bunch of kale (about 2-2 ½ cups finely chopped)
2–3 tablespoons lemon balsamic vinegar, available in ME’s bulk section (for local people)
1 tablespoon apple cider vinegar
2 tablespoons olive oil
1 apple, shredded
¼ cup chopped pecans or walnuts
¼ cup dried cranberries or raisins
¼ teaspoon salt

Remove kale from the stems and finely chop. Add chopped kale to a medium-size bowl. Add vinegar and rub into the kale. Add remaining ingredients and mix well. The longer the salad marinates, the more flavorful it will become. Serve cold or at room temperature.

Top 10 Health Benefits of Eating Kale

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels. 7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.



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