Recipe: Kale, Apple and Celery Salad with Cranberries

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Kale, Apple and Celery Salad with Cranberries

If you want to tap into the plethora of health promoting and disease fighting properties kale has to offer, but don’t know where to start… Try this recipe and be pleasantly surprised how delicious it is. As you are enjoying each bite, you just might say to yourself, “I can’t believe this is kale!”

Ingredients
1/4 cup dried cranberries, roughly chopped
1/4 cup hot water
1 bunch of kale (curly or dinosaur varieties)
1 apple, cored and diced/julienned
4 celery ribs, diced small
1/4 cup parsley, chopped
1/4 cup roughly chopped walnuts
1/4 cup white wine vinegar
4 TBSP unsweetened applesauce
1 TBSP honey or maple syrup
1 tsp Dijon mustard
1/2 tsp salt
1 Tbsp water or veggie broth

Procedure
In a small bowl, add the cranberries to hot water and cover for ~10 mins. Chop cleaned kale leaves into 1/4 inch strips and large stems into very small pieces, then add the diced celery, apple, parsley, walnuts and drained cranberries (saving liquid). Combine the reserved cranberry liquid, vinegar, applesauce, honey, mustard and salt. Toss the salad with the dressing and let it stand for at least 10 minutes to maximize flavors and phytonutrients (even keeps well for several days in the fridge).

Nutrition info (6 servings ~1.25 cups each): 112 kcals, 4g pro, 4g fat, 0mg chol, 19g carbs, 3g fiber, 265mg sodium, 111mg calcium, 2mg iron, 448mg potassium

Recipe adapted by The Nutrition Professor from Something Extra (Oct/Nov/Dec 2011).

Read all about why it is so smart to eat kale in my article in the Lodi News Sentinel that featured this recipe!

Timaree Hagenburger, is a registered dietitian and certified exercise physiologist with a master’s degree in public health. She is a nutrition professor at Cosumnes River College, conducts corporate wellness work, does professional speaking engagements and has a regular segment on California Bountiful TV. For more recipes like this one, be sure to purchase a copy of her innovative cookbook – The Foodie Bar™ Way: One meal. Lots of options. Everyone’s happy. available at www.FoodieBars.com

Kale Salad white

3 Responses
  • Vanessa A. Romo
    March 6, 2014

    I made this salad today and it was delicious! Even my niece had seconds and she’s not a fan of salads. I’m planning on stealing all of your recipes one by one! :) I really love your website, especially all the pictures of your food! I definitely love nutrition!

  • Kim
    December 24, 2017

    This is the salad that friends ask me to bring to parties year after year. It’s delicious!

    • Timaree Hagenburger
      January 5, 2018

      SO glad that you like it! I love the balance of textures and flavors – clean and crisp! Perfect for potlucks!

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