Organic Kale & Apple Chopped Salad

My husband and I came home from our fun weekend in New York and promptly came down with colds. We decided to lay low and focus on eating healthy to get us back on track.

One of the things we have been eating is this delicious chopped salad that is loaded with good stuff for our bodies and also so yummy. It is so pretty and tasty in fact, that I am adding it to our Thanksgiving line-up.

Don’t let the kale scare you. Considered to be the healthiest plant on earth, you’d be surprised how palatable and tender it is once it is chopped very fine. Mixing it with the other greens and fruit brings out the best of its flavor.


Besides the great taste…

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease.

Whew! The bottom line, it’s good for you!



4 side salad servings

1 cup finely chopped organic kale (remove center stem before chopping)
2 cups coarsely chopped organic mixed salad greens
1/4 cup organic dried cranberries
1/2 apple, such as an organic Gala or Fuji apple, diced and tossed in a bit of lemon juice to stop them from browning
1/4 cup crumbled organic goat cheese, such as Feta or Gorgonzola
Optional: 1/4 cup toasted organic walnuts or pecans


Place all of the ingredients in a bowl and give a good toss.

Mustard Maple Vinaigrette
2 teaspoons organic balsamic vinegar
1 teaspoon organic Dijon style mustard
1 teaspoon organic maple syrup (or honey can be used)
2 tablespoons organic olive oil
Salt & pepper to taste

Whisk all of the dressing ingredients together and then pour over salad. Toss and serve.




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