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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
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. The apples, walnuts, and blue cheese really round out this tasty salad.
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Servings: 4 people
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Ingredients
- 2 tablespoons olive oil
- 2 teaspoons apple cider vinegar
- 1 teaspoon lemon juice (freshly squeezed)
- ⅛ teaspoon salt
- 6 cups kale (torn, and big ribs removed and discarded)
- ½ apple (cut into thin, 1" pieces (I went with Honey Crisp, but Gala would be good as well))
- ⅓ cup walnuts (chopped and lightly toasted)
- 3 tablespoons blue cheese (crumbled)
Instructions
- In a small jar, combine the olive oil, vinegar, lemon juice, and salt. Secure the lid and shake vigorously to combine.
- Place the kale leaves into a large salad bowl and, using your hands, sort of massage the olive oil mixture into the leaves.
- Throw the apples, walnuts, and blue cheese on top of the kale and lightly toss to combine.
Notes
We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Kale and Apple Salad
Amount Per Serving
Calories 206
Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Cholesterol 4mg1%
Sodium 185mg8%
Potassium 574mg16%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 3g3%
Protein 7g14%
Vitamin A 10080IU202%
Vitamin C 122.1mg148%
Calcium 188mg19%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
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Barbara says
I'm with your girls, raw kale doesn't make sense to me. It takes a bit of cooking to break down the cells of kale to release it's nutrients. By eating it raw you are missing out on most of it's nourishment. Even sauteing it briefly in olive oil and your choice of seasonings such as garlic and red pepper flakes makes it healthier to eat than raw.
Kelly says
Love it! So easy to make and sooooo good for you
Lindsay Untherbergus says
This is my favorite salad! Although I use goat cheese instead of blue :)
Afsoon says
Loved it, so good! Added some pamegrante seeds too because I had some and thought red would be pretty. Thank you!
lisa says
Would feta work?
Amy Taylor (comment moderator) says
It would.
Dawn says
We're not fans of blue cheese but we love goat cheese. Would this be an OK substitute here?
Amy Taylor (comment moderator) says
Yep. :)
Diana says
There are so many different types of kale at the store - I am never sure which to buy. Can you advise on which kind you used in this recipe?
Amy Taylor (comment moderator) says
Hi. Lucinato, also called Tuscan or Dinosaur Kale is a good choice but you could use any.
Lina says
Could I use baby Kale for this?
Amy Taylor (comment moderator) says
You can.
sarah says
This is my new favorite salad! I love bleu cheese so I added a little more but besides that I followed the recipe exactly and it's so delicious! Thank you!!
sandra says
how long after making this salad is it good for before having to toss in garbage?
Amy Taylor (comment moderator) says
Hi Sandra. Kale holds up better than most greens once it has been dressed. I've eaten this as a leftover the next day but have not tried keeping it beyond a day or two. The nuts might get a bit soggy, too. :)
Colleen Cromwell says
Is this service free. I signed up after seeing dr oz.
Amy Taylor (comment moderator) says
Hi Colleen. It is. :)
Tara says
I could not get my daughter, or myself for that matter, to ever get used to the taste of raw kale. Knowing how good it is for us I found a recipe for fried kale. After removing the leaf from the stems I fry it in a pan with a small amount of olive oil and season with garlic powder, Italian seasoning, and sea salt until it's slightly crispy. The "cabbage" taste it usually has while raw completely goes away and we love it! My daughter wants to eat it almost every day!
Tiana says
I have my own similar recipe for kale but I don't add apples to it. My marinade just has olive oil, lemon juice, sea salt, freshly ground pepper, a few shakes of red pepper flakes and freshly minced garlic (none of that jarred stuff) ... I prefer the lacinato (dinosaur) kale over the curly stuff. After I massage my kale, I toss with freshly ground/shredded Parmesan. This cheese offers a great flavor and pleases my family that does not like bleu cheese. We add this kale to our salads, eat it as a side dish and even put it on our hamburgers, wraps and sandwiches.
Corrinne says
I have to tell you... my husband is an accomplished chef (who is never home to cook for the family!), so I am left with the task of cooking. I made this salad last night and we are now both obsessed! Just had to let you know! Thanks for everything you do! We have been eating "real food" for many years now, but it's wonderful to see how infectious the movement has become and you have been instrumental! Keep it up and congratulations on all of your success!
Ilene says
Where do you buy goat cheese without rennet? What brand. I love goat cheese but can't find any "real"
Please help! I'm on day 35!
Assistant to 100 Days (Amy) says
Hi Jaime. Enzymes, of which rennet is one, and cultures are part of cheese making. Look for organic cheeses and grass-fed if you can find them. :) Here is more info: https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/. ~Amy
Jaime says
I love your blog and my husband and I are on a 30 day challenge following your rules! We are both excited about making the transition:). I was wondering (while reading this recipe), what is your stand on cheese? I love blue cheese, feta, goat cheese, etc., but I am just learning about additives and want to make sure I am buying the cleanest cheese possible. Where can I find my cheese, and what cheer additives should I stay away from ( rennet, enzymes, cultures, etc.)? Thanks! Can't wait to make this salad!!
Darla says
This was very good!! I used blueberries instead of apples and it went great together!
It's not letting me click the 5 stars but it's a 5!
LINDA says
THE RECIPES THAT YOU PUT ON BLOG OR FACEBOOK...WILL THEY ALL BE PART OF YOUR COOKBOOK? It hasn't come out yet has it?
Assistant to 100 Days (Amy) says
Hi Linda. The book is due out in August. It will have some recipes from the blog and some new recipes. ~Amy
Kali says
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!
Kristin says
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.
Stephane says
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!
Thanks!!