Apple Kale Salad

8 5 277
Ingredients Minutes Calories
Prep Cook Servings
5 min 0 min 2
Apple Kale Salad
Health Highlights
A refreshing side or snack with valuable nutrients


6 leaves Kale (large)
1 tbsp Olive Oil, Extra Virgin (for dressing)
1 tbsp Dijon mustard (for dressing)
1 tbsp Maple syrup (for dressing)
1 tbsp Lemon juice (for dressing)
1 tsp Apple cider vinegar (for dressing)
1 medium Apple (diced, keep the peel on)
1/2 cup Pumpkin seeds (pepitas) (handful)


  1. Prepare the Dressing
    • Mix the olive oil, Dijon mustard, maple syrup, lemon juice, and apple cider vinegar in a small bowl.
  2. Wash and rinse the kale leaves, removing any large stems. Chop into bite-size chunks, (the size will depend on your preference) and set aside in a large bowl.
  3. Pour the dressing over chopped kale and massage with hands for 30 seconds to help soften up the kale leaves.
  4. Add diced apple chunks and sprinkle with pumpkin seeds and toss well.


Quick Tips

  • For apple - leave the peel on, it is packed with vitamin A and C and has significant amounts of fiber
  • For additional Protein - add a tablespoon of hemp seeds

Nutrition Facts

Per Portion

Calories 277
Calories from fat 149
Calories from saturated fat 25.0
Total Fat 16.5 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 8.5 g
Cholesterol 0
Sodium 176 mg
Potassium 762 mg
Total Carbohydrate 28.6 g
Dietary Fiber 9.9 g
Sugars 16.7 g
Protein 8.3 g

Dietary servings

Per Portion

Fruit 0.6
Meat Alternative 0.5
Vegetables 2.0

Energy sources


Meal Type(s)