Name: Kale Salad with Apple and Pecans Recipe
Prep time: 20 min
Total time: 20 min
Yield: 4
Cuisine: American
Ingredients: For The Salad:; ½ cup pecans; 8 oz curly green kale; 5 pcs medium radishes; ½ cup dried cranberries; 1 granny smith apple; 2 oz soft goat cheese; For The Dressing:; 3 tbsp olive oil; 1½ tbsp apple cider vinegar; 1 tbsp smooth Dijon mustard; 1½ tsp honey or maple syrup; sea salt; freshly ground pepper

Transform your salad routine with a refreshing kale salad featuring the crispness of granny smith apples, the sharpness of radishes, and the crunch of pecans. This colorful dish is not only visually appealing but also loaded with nutrients and flavors that will delight your taste buds.

Photos of Kale Salad with Apple and Pecans Recipe

If you’re venturing to the supermarket, you might need to keep an eye out for a few specific ingredients that aren't always found in the average pantry. Curly green kale is essential for this recipe, providing the base for the salad. Granny smith apples offer a tart contrast to the other flavors. Soft goat cheese adds a creamy texture, while dijon mustard and apple cider vinegar are crucial for making the tangy dressing.

Ingredients For Kale Salad With Apple And Pecans

Pecans: These nuts add a crunchy texture and a nutty flavor when toasted.

Curly green kale: A nutrient-dense leafy green that forms the base of the salad.

Radishes: Provide a peppery crunch to the salad.

Dried cranberries: Add a touch of sweetness and chewy texture.

Granny smith apple: Offers a tart and crisp contrast to the other ingredients.

Soft goat cheese: Adds a creamy and slightly tangy element to the salad.

Olive oil: The base of the dressing, providing healthy fats.

Apple cider vinegar: Adds a tangy flavor to the dressing.

Dijon mustard: Gives a sharp and slightly spicy flavor to the dressing.

Honey or maple syrup: Balances the acidity of the vinegar with some sweetness.

Sea salt: Enhances the overall flavors of the salad.

Freshly ground pepper: Adds a bit of spice and depth to the dressing.

One reader, Joel Brittain says:

This kale salad with apple and pecans is a delightful mix of flavors and textures. The tangy apple, crunchy pecans, and creamy goat cheese perfectly complement the fresh kale. The dressing ties everything together beautifully. A must-try for a refreshing and healthy meal!

Joel Brittain

Techniques Required for Making Kale Salad with Apple and Pecans

Yes.

How to toast pecans: Preheat the oven to 350 degrees F, spread the pecans on a baking tray, and toast them until lightly golden and fragrant, for about 5 to 10 minutes, tossing them once or twice to ensure even baking.

How to massage kale: Sprinkle a small pinch of sea salt over the chopped kale leaves and massage them with your hands by lightly scrunching big handfuls at a time until the leaves are darker in color and fragrant.

How to make dressing: In a small bowl, whisk together olive oil, apple cider vinegar, smooth Dijon mustard, honey or maple syrup, sea salt, and freshly ground pepper until well combined.

How To Make Kale Salad with Apple and Pecans

Indulge in a tasty and filling kale salad filled with your favorite fruits and nuts all in one flavorful bowl for a healthy and gluten-free meal.

Preparation: 20 minutes

Cooking:

Total: 20 minutes

Serves:

Ingredients

For the Salad:

½cuppecans
8ozcurly green kale
5pcsmedium radishes
½cupdried cranberries
1granny smith apple
2ozsoft goat cheese,chilled

For the Dressing:

3tbspolive oil
1½tbspapple cider vinegar,or white wine vinegar
1tbspsmooth Dijon mustard
1½tsphoney or maple syrup
Sea salt,to taste
freshly ground pepper,to taste

Instructions

Preheat the oven to 350 degrees F and spread the pecans on a baking tray. Toast them until lightly golden and fragrant, for about 5 to 10 minutes, tossing them once or twice to make sure they bake evenly.
Remove the tray from the oven and set them aside to cool.
Pull the kale leaves off from the tough stems and discard the stems. Use a chef’s knife to chop the kale into small, bite-sized pieces. Transfer the kale to a big salad bowl.
Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.
Thinly slice the radishes. Add them to the bowl.
Coarsely chop the pecans and cranberries and add them to the bowl. Chop the apple into small, bite-sized pieces and add it to the bowl as well. Crumble the goat cheese over the top.
In a small bowl, whisk the dressing ingredients together and pour the dressing over the salad. Toss until the salad is evenly coated with dressing.
Serve immediately or let the salad marinate in the dressing for 10 to 20 minutes beforehand.

Nutrition

Calories: 324.18kcal
Fat: 22.99g
Saturated Fat: 4.31g
Trans Fat: 0.00g
Monounsaturated Fat: 13.27g
Polyunsaturated Fat: 4.14g
Carbohydrates: 27.52g
Fiber: 5.68g
Sugar: 17.45g
Protein: 6.62g
Cholesterol: 6.52mg
Sodium: 394.45mg
Calcium: 126.37mg
Potassium: 425.01mg
Iron: 1.76mg
Vitamin A: 327.20µg
Vitamin C: 68.96mg

Crucial Technique Tip for Perfecting This Kale Salad Recipe

To enhance the flavor and texture of the kale, make sure to massage it thoroughly with a pinch of sea salt. This process helps to break down the tough fibers, making the kale more tender and easier to eat, while also releasing its natural flavors.

Time-Saving Tips for Preparing This Kale Salad Recipe

Pre-toast the pecans: Toast pecans in bulk and store them in an airtight container for future use.

Pre-chop the kale: Wash, de-stem, and chop kale ahead of time, storing it in the fridge.

Use a mandoline: Quickly slice radishes and apple using a mandoline for uniform pieces.

Pre-make the dressing: Whisk together the dressing ingredients and store in a jar for easy access.

Buy crumbled goat cheese: Save time by purchasing pre-crumbled goat cheese instead of crumbling it yourself.

Substitute Ingredients For Kale Salad with Apple and Pecans Recipe

pecans - Substitute with walnuts: Walnuts have a similar texture and nutty flavor, making them a great alternative.
curly green kale - Substitute with baby spinach: Baby spinach is tender and has a mild flavor, which can easily replace kale in salads.
radishes - Substitute with cucumbers: Cucumbers provide a similar crunch and refreshing taste, suitable for salads.
dried cranberries - Substitute with raisins: Raisins offer a similar sweetness and chewy texture, making them a good alternative.
granny smith apple - Substitute with honeycrisp apple: Honeycrisp apples are equally crisp and slightly sweet, providing a similar texture and flavor.
soft goat cheese - Substitute with feta cheese: Feta cheese has a tangy flavor and crumbly texture that can mimic soft goat cheese in salads.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and similar health benefits, making it a good replacement.
apple cider vinegar - Substitute with white wine vinegar: White wine vinegar has a similar acidity and can be used in dressings.
smooth dijon mustard - Substitute with whole grain mustard: Whole grain mustard provides a similar tangy flavor with a bit more texture.
honey - Substitute with agave syrup: Agave syrup is a plant-based sweetener with a similar consistency and sweetness.
sea salt - Substitute with kosher salt: Kosher salt has a similar texture and flavor, making it a suitable replacement.
freshly ground pepper - Substitute with white pepper: White pepper has a similar heat and can be used as an alternative in dressings.

Best Way to Present This Kale Salad Recipe

Serve smaller portion sizes: Present the kale salad in elegant, shallow bowls to highlight the vibrant colors and textures. Use a ring mold to shape the salad into a neat, compact mound.
Use decoration: Garnish the plate with a few whole pecans and thin slices of radish arranged artistically around the salad. Add a drizzle of the dressing in a circular pattern around the plate for a refined look.
Highlight textures: Ensure the kale is massaged well to soften it, and the pecans are toasted to perfection for a crunchy contrast. The goat cheese should be crumbled delicately over the top to add a creamy texture.
Balance colors: Use the bright green of the kale, the red and white of the radishes, the deep red of the cranberries, and the pale green of the granny smith apple to create a visually appealing dish.
Add height: Pile the kale salad slightly higher in the center of the plate to give the dish dimension. This technique adds visual interest and makes the plate look more dynamic.
Use premium ingredients: Ensure all ingredients, especially the olive oil and apple cider vinegar for the dressing, are of the highest quality to enhance the overall flavor profile.
Incorporate microgreens: Add a small handful of microgreens on top of the salad for an extra layer of freshness and a touch of sophistication.
Serve immediately: Present the salad as soon as it is dressed to maintain the crispness of the kale and the crunch of the pecans. This ensures the salad is enjoyed at its peak.

Storing and Freezing Kale Salad with Apple and Pecans

This kale salad is best enjoyed immediately after tossing with the dressing. If you plan to have leftovers, store the salad and dressing separately in the refrigerator.
Leftover salad (without dressing) can be stored in an airtight container in the fridge for up to 3 days. The kale will become more tender and flavorful as it marinates in the dressing.
If you want to prepare the salad ahead of time, you can massage the kale and store it in an airtight container in the fridge for up to 2 days. Add the radishes, pecans, cranberries, apple, and goat cheese just before serving.
Store the dressing in a separate jar or container in the refrigerator for up to 1 week. Give it a good shake or whisk before using.
It's not recommended to freeze this salad as the texture and flavor of the ingredients will be compromised once thawed. The kale and apple will become soggy, and the goat cheese will lose its creamy texture.
If you have leftover toasted pecans, store them in an airtight container at room temperature for up to 1 week, or in the freezer for up to 3 months. They can be used as a topping for other salads, yogurt, or oatmeal.

Interesting Fact About Kale Salad with Apple and Pecans

A random fact about this kale salad recipe is that massaging the kale helps to break down its tough fibers, making it more tender and easier to digest. This technique also enhances the flavor by reducing the bitterness often associated with raw kale.

Is Making Kale Salad with Apple and Pecans Economical?

This kale salad with apple and pecans is quite cost-effective. The ingredients are mostly affordable and widely available. The kale and radishes are inexpensive, while the goat cheese and pecans might be slightly pricier but used in small quantities. Overall, this recipe scores an 8 out of 10 for cost-effectiveness. The approximate cost for a household of 4 people is around $12-$15 USD.

Is This Kale Salad Healthy or Unhealthy?

This kale salad with apple and pecans recipe is a nutritious and well-balanced dish. Here's why:

Kale is a superfood packed with vitamins A, C, and K, as well as antioxidants and fiber.
Pecans provide healthy fats, protein, and minerals like magnesium and zinc.
Apples offer dietary fiber and vitamin C.
Radishes are low in calories and contain vitamins C and B6, as well as potassium.
Cranberries are rich in antioxidants and vitamin C.
Goat cheese adds protein and calcium to the salad.
The dressing uses heart-healthy olive oil and apple cider vinegar, which may help regulate blood sugar levels.

The combination of nutrient-dense ingredients makes this salad a wholesome and satisfying meal.

To further enhance the nutritional value of this already healthy salad, consider the following suggestions:

Swap the dried cranberries for fresh berries, such as blueberries or strawberries, to reduce added sugar content.
Add a source of lean protein, like grilled chicken or quinoa, to make the salad more satiating and balanced.
Experiment with different types of kale, such as lacinato or red kale, to vary the texture and flavor profile.
Include additional colorful vegetables, like shredded carrots or sliced bell peppers, to increase the variety of vitamins and minerals.
Use a light hand when adding the goat cheese to keep the saturated fat content in check, or opt for a lower-fat cheese alternative.

Editor's Thoughts on This Delightful Kale Salad

This kale salad with apple and pecans is a delightful blend of textures and flavors. The toasted pecans add a warm, nutty crunch, while the tartness of the Granny Smith apple pairs beautifully with the sweet cranberries. Massaging the kale softens its texture, making it more palatable and allowing the dressing to cling better. The creamy goat cheese adds a rich, tangy finish. The apple cider vinegar dressing, with a hint of honey, ties everything together with a balanced, tangy-sweet note. Overall, it's a refreshing and nutritious dish perfect for any season.

Enhance Your Kale Salad with Apple and Pecans Recipe with These Unique Side Dishes:

Roasted Butternut Squash Soup: Imagine a velvety soup that dances on your palate with the sweetness of butternut squash and a hint of nutmeg. This warm, comforting bowl pairs perfectly with the crisp and refreshing kale salad, creating a harmonious balance of flavors and textures.

Grilled Lemon Herb Chicken: Picture succulent chicken breasts marinated in a zesty blend of lemon, garlic, and fresh herbs. The smoky char from the grill adds a delightful contrast to the vibrant kale salad, making each bite a symphony of savory and fresh notes.

Quinoa and Black Bean Stuffed Peppers: Visualize colorful bell peppers brimming with a hearty mix of quinoa, black beans, and a medley of spices. These stuffed delights offer a satisfying, protein-packed complement to the kale salad, enhancing the meal with their rich, earthy flavors.

Garlic Parmesan Roasted Potatoes: Envision crispy potato wedges roasted to golden perfection, coated in a savory blend of garlic and parmesan cheese. These irresistible bites provide a comforting, crunchy counterpoint to the fresh and tangy kale salad, making for a delightful culinary experience.

Berry and Yogurt Parfait: Dream of layers of creamy Greek yogurt interspersed with juicy berries and a sprinkle of granola. This light and refreshing dessert or breakfast option adds a sweet and tangy finish to your meal, perfectly complementing the wholesome goodness of the kale salad.

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Why trust this Kale Salad with Apple and Pecans Recipe:

This kale salad with apple and pecans is a delightful blend of flavors and textures. The toasted pecans add a nutty crunch, while the granny smith apple provides a refreshing tartness. Dried cranberries offer a sweet contrast, and the soft goat cheese adds a creamy finish. The apple cider vinegar dressing ties everything together with a perfect balance of tangy and sweet. This recipe is not only delicious but also packed with nutrients, making it a trustworthy choice for a healthy and satisfying meal.

Want to share your experience making this Kale Salad with Apple and Pecans Recipe or have any tips to enhance the flavors? Join the discussion in the Recipe Sharing forum and let's talk about this healthy and delicious dish!

FAQ:

Can I use a different type of kale for this salad?

Absolutely! You can use any type of kale you prefer, such as lacinato (dinosaur) kale. Just make sure to massage it well to soften the leaves.

What can I substitute for goat cheese if I don't like it?

If goat cheese isn't your thing, you can use feta cheese or even a mild blue cheese. If you want a non-dairy option, try using avocado or a vegan cheese.

How long will this salad keep in the fridge?

This salad can last up to 2 days in the fridge. The kale holds up well, but the apple might start to brown. To avoid this, you can add the apple just before serving.

Can I make the dressing ahead of time?

Yes, you can make the dressing ahead of time and store it in the fridge for up to a week. Just give it a good shake or whisk before using it.

What can I use instead of pecans?

If you don't have pecans or prefer a different nut, walnuts, almonds, or even sunflower seeds work great in this salad. Just make sure to toast them for extra flavor.