Recipe: Kale and Apple Salad

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I’ve got another holiday recipe for you today! This kale and apple salad may be just for the adult table though, if I am being honest. I don’t know about your kids, but my girls have never been big blue cheese fans (they’ve dubbed it “stinky cheese” for obvious reasons), and no matter how hard I try, I can’t really get them into raw kale lately either. But just because they feel that way doesn’t mean we have to miss out on this divine combination. So this is one of those rare occasions when our little ones might get something separate…albeit a different type of salad! :)

Kale and Apple Salad from 100 Days of #RealFood #kale

Sponsor Shoutout: eMeals

Speaking of the upcoming holidays, a meal planning service is a great way to keep you organized during this busy time! When you sign up with our sponsor, eMeals, you’ll get 7 complete Clean Eating easy dinner recipes each week along with a corresponding shopping list for as little as 5 bucks a month. This will save you time and help you avoid processed junk food (i.e. the drive thru!). Plus blog readers even tell me it helps them stay on budget, too. What more could you ask for? If you are an eMeals member, we’d love to hear your feedback in the comments below.


5.0 from 4 reviews

Kale and Apple Salad
Serves: 4 to 5
  • 2 tablespoons olive oil
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon fresh squeezed lemon juice
  • ⅛ teaspoon salt
  • 6 cups torn kale leaves, big ribs removed and discarded
  • ½ an apple, cut into thin, 1- inch pieces (I went with Honey Crisp, but Gala would be good as well)
  • ⅓ cup walnuts, chopped and lightly toasted
  • 3 to 4 tablespoons crumbled blue cheese
  1. In a small jar, combine the olive oil, vinegar, lemon juice, and salt. Secure the lid and shake vigorously to combine.
  2. Place the kale leaves into a large salad bowl and, using your hands, sort of massage the olive oil mixture into the leaves.
  3. Throw the apples, walnuts, and blue cheese on top of the kale and lightly toss to combine.
We recommend organic ingredients when feasible.

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54 comments to Recipe: Kale and Apple Salad

  • Funny! I just made a broccoli salad I posted on Friday too! It was a copy of a delicious sample I tried at Trader Joe’s months ago…though I didn’t want to buy the bottle of sauce that went with the broccoli and almonds at the store. PS- this was not a hit with the only child I offered it to, though I ate it all weekend, yum!! Also, it was a big hit with everyone who tried it tonight when I had company over, actually for a wellness class :) Happy Thanksgiving!!

  • This totally sounds yummy and I can’t pin it because Pinterest is down. ARGH! Bookmarking for later. Have a great holiday!

  • Hannah

    I use emeals every week! I love them. I highly recommend them. It’s easy to use, customizable and fun to mix up your daily meals. There are many healthy options and they even give you your entire shopping list. Emeals has made my life much easier! Also, I’m going to try this Kale and Apple salad as a side dish at Thanksgiving! Thanks!

  • Chrystal Gillespie

    Soooo excited to tell you that after posting the other day about how awful the kale was when my family and I tried it a while back! Back then, kale was new to me so I wasn’t sure of how exactly I should prepare it, so I bought a pre-made organic bagged salad. Can’t mess that up right? LOL I did not know to massage it or to add the dressing early and let it set. After reading your blog about kale, I now know that all 3 of us in our family LOVE kale! I tried it again using your method of mixing it with the dressing early and it was soooo good! I did forget to massage it though, but it still turned out great. We all 3 decided that we will be having it again VERY soon! Maybe even for Thanksgiving tomorrow! THANK YOU ALL WHO ADDED TO THIS BLOG THE OTHER DAY!!!

  • Liz

    My two year old would eat this. She loves blue cheese AND kale, believe it or not!

  • Maya

    We made this last night. I just added grilled chicken and! a few drief cranberries. Delish!

  • Michele N

    I absolutely love the bitterness of kale but am intrigued about the massaging that decreases bitterness. I certainly will try it! Thank you Lisa for all that you have done for all of us fans!

  • Jimilyn

    This recipe looks wonderful. I love kale. I bought some kale yesterday just before finding this site. What a coincidence! :o)

  • Marla

    Made this for dinner tonight and it was delicious!!

  • Kimberly

    I am curious about eMeals! I have heard of them, but struggle to let go of some hard earned grocery cash to let someone else do my meal planning. Also, my meal planning style is – buy fresh ingredients for 4 or 5 meals in one week and always have good ole standby ingredients in the freezer/pantry for those other meals throughout the week or when I just don’t have time to get to the grocery store. We also travel a lot and I am just concerned that I would sign up and then not use it to it’s maximum ability and feel I had wasted my money. I would love to hear specifics of how best to use this amazing service!

  • Kathy

    Do you have the nutritional info on this salad? I am logging my meals into MY Fitness Pal and need the info if you have it.

    • Assistant to 100 Days (Amy)

      Hi there Kathy. We do not provide nutrition information. We want people to focus on cutting out the processed stuff, consuming a wide variety of nutritious whole foods and less on numbers. ~Amy

  • [...] This salad looks absolutely delicious because it contains three of my favourite ingredients: kale, apple and blue cheese. I will definitely put it on the menu soon. You can find the recipe here. [...]

  • Sounds wonderful! I wonder what would be a good vegan substitute for the blue cheese?

    • Assistant to 100 Days (Amy)

      Hi Kelly. I have always heard that miso can lend that type of flavor. However, none of our team is vegan, so this is based on heresay. ;) ~Amy

  • Just made this for lunch! Subbed feta and almonds because it was what I had on hand. Delicious! Thanks for posting!

  • Sue Buckles

    You can swap out the blue cheese with vegan/raw almond/nut cheeses. Or you could use an Avocado to make a dressing by just mushing it into the salad or adding a little lemon/olive oil/avocado or whatever and creating your own dressing.

  • Lucy

    Kale should never ever be eaten raw as it adds way too much oxalic acid to the body. Alway cook it first

  • Stephane

    Loved this salad! I was skeptical, eating raw kale. The messaging technique definitely did the trick and the apples added a subtle sweetness. Great salad I will make again. My 4 year old liked it, but the rest (a husband and 7 year old) sadly did not :(. Fortunately I am the cook of the house and will be serving it again in the future- healthy, good, and so easy to make!

  • [...] recipe , so, if you want a slight variation on the same idea, be sure to check out her recipe for Kale and Apple Salad as [...]

  • Kristin

    I made this for lunch on Christmas Eve and it is now a staple kale salad. I used goat cheese vs bleu cheese just because it was what I had on hand and the flavors were out of this world and it was so delicious!! Thanks for sharing.

  • Kali

    I really liked this recipe. I put the dressing on the kale and let it sit while I prepared the rest of dinner. The tartness of the lemon went well with the sweetness of the apples. I used McIntosh because they were all I had. The cheese (I used Gorgonzola) and the walnuts are a great addition. Thanks for the great, healthy recipes, and keep them coming!

  • […] more and eating better.  As part of our attempt at healthier menus, Rachel fixed a delicious kale and apple salad last night.   This is a photo of our salad.  We used Salemville’s Applewood Smoked Blue Cheese and it […]

  • […] Kale and Apple Salad with Walnuts and Blue Cheese Spaghetti Squash with Maple Syrup and Shallots […]

  • […] recent favorite is the kale and apple salad from 100 Days of Real Food Who knew that soaking kale leaves in an evoo/apple cider vinegar/lemon mix would make them so […]



    • Assistant to 100 Days (Amy)

      Hi Linda. The book is due out in August. It will have some recipes from the blog and some new recipes. ~Amy

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