Nov 12, 2015

I love salads and by using seasonal flavors like apples, dried cranberries and walnuts you can really change up the boring go-to garden salad.  Below is a fall inspired salad recipe that is not lacking in presentation or flavor!

Serve this at your next holiday gathering as a starter to the big meal.

Photo courtesy of Earthbound Farms

Apple & Walnut Dijon Kale Salad

 Minutes to Prepare: 10    Number of Servings: 4 salads (divided evenly onto 4 plates)

 Ingredients

--Salad—

• 5 oz (1 container) Organic Girl I Love Baby Kale
• 1 medium sized Granny Smith Apple
• 1/4 cup Ocean Spray Reduced Sugar Craisens
• 1/8 cup of chopped walnuts (can buy already pre-chopped)

--Dressing—

• 1/4 cup apple cider vinegar
• 3 Tablespoons olive oil
• 1 teaspoon minced garlic
• 1 1/2 Tablespoons Dijon mustard
• 10-15 cranks of freshly ground Black pepper
• Salt to taste (optional)

Directions

1. Rinse the entire 5oz container of baby kale leaves in a colander under cool water and allow to drain while preparing the other ingredients.
2. In a small bowl (or even a blender) combine the olive oil, apple cider vinegar, dijon mustard, garlic, & black pepper. Whisk together until the dressing looks smooth & evenly combined.
3. Wash the Granny Smith apple and chop it into chunks for sprinkling.
4. Once the baby kale is dry (you can toss with a paper towel in colander to remove additional moisture) place leaves in a large bowl and add the apple chunks, chopped walnuts, and craisens to it and lightly toss to mix.
5. Pour about half of the the dressing over the top and toss to coat with salad tongs or utensils. Divide the salad evenly on to 4 plates.
6. If additional dressing is desired then add the rest to the salads.

Tips

• Try using a bosc pear in the place of the Granny Smith apple for added fiber and a "honey" sweet taste rather than a tart taste.
• To even further reduce calories, lightly sprinkle slivered almonds rather than the full 1/8 cup of walnuts to still provide a nice crunch!
• You can save 4-5 pieces of each of the apples, walnuts, and craisens (for all 4 salad plates) for topping at the very end to make the ingredients more noticeable and an eye catching effect.

Nutrition Facts (per serving):

Calories: 179    Protein: 1.3gm    Total Carbohydrates: 17gm    Fiber: 4.4gm   

Total Fat: 12.8g    Cholesterol: 0mg    Sodium: 155mg                        

Melanie Kluzek, Registered Dietitian for County Market

 

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