Apple, Kale and Beet Salad

13 15 343
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Apple, Kale and Beet Salad
Health Rating
A refreshing raw salad packed with antioxidants.

Ingredients


4 cup Kale
1/4 cup Walnuts (crushed)
1 beet(s) Beets, raw (julienned)
1 large Apple (julienned)
1 tsp Extra virgin olive oil
2 tbsp Pumpkin seeds (pepitas)
2 tbsp hulled Sunflower seeds
3 tbsp Goji berries
1/4 cup Extra virgin olive oil (dressing)
1/4 cup Apple cider vinegar (dressing)
2 tbsp Dijon mustard (dressing)
1 tbsp Honey, raw (dressing)
1/4 tsp Sea salt (dressing)

Instructions


1. Roughly chop the kale into bite-sized pieces. Crush the walnuts. Peel the beets.

 

2. Julienne the beets and apples using a mandoline.  If you do not have a mandoline, slice into matchstick sized pieces or grate.

 

3. In a large bowl, add the chopped kale. Drizzle with extra virgin olive oil. Massage with hands until tender.

 

4. Add the beets, apple, pumpkin seeds, sunflower seeds, goji berries, and walnuts to the bowl. Combine well.


5. For the dressing: Combine extra virgin olive oil, apple cider vinegar, dijon mustard, raw honey, and sea salt in a small bowl. Whisk until well combined. Optionally, you can add the dressing ingredients to a small blender and give it a few zips or toss them in a small mason jar and shake vigorously.


6. Drizzle the dressing over the salad mixture. Toss until lightly coated.

Nutrition Facts

Per Portion

Calories 343
Calories from fat 212
Calories from saturated fat 25.9
Total Fat 23.5 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 12.6 g
Cholesterol 0
Sodium 284 mg
Potassium 558 mg
Total Carbohydrate 25.5 g
Dietary Fiber 5.2 g
Sugars 13.1 g
Protein 7.4 g

Dietary servings

Per Portion


Fruit 0.7
Meat Alternative 0.5
Vegetables 1.2

Energy sources


Pygal30%450.5796429054247142.8600296572511262%325.84802496992836264.04799852524699%356.639308180319110.4166648936926330%62%9%CarbohydratesFatProtein

Notes:

Quick Tips:

No beets?

Use carrots instead.


Nutritional Highlights:

Apples

Contain a type of fiber called pectin that acts a prebiotic to feed the good bacteria in your gut. The fiber in apples also contributes to their blood sugar balancing properties.

Beets

A hearty root vegetable that's known to help with improving blood circulation and athletic performance.

Recipe from:
Appetizer
Lunch
Main
Salad
Side