Apple Kale Salad

8 5 284
Ingredients Minutes Calories
Prep Cook Servings
5 min 0 min 2
Apple Kale Salad
Health Rating
A refreshing side or snack with valuable nutrients


6 leaves Kale (large)
1 tbsp Olive oil (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 284
Calories from fat 106
Calories from saturated fat 15.3
Total Fat 11.7 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.3 g
Cholesterol 0
Sodium 149 mg
Potassium 971 mg
Total Carbohydrate 38 g
Dietary Fiber 6.6 g
Sugars 13.1 g
Protein 9.7 g

Dietary servings

Per Portion

Fruit 0.6
Meat Alternative 0.5
Vegetables 2.0

Energy sources