Kale, Apple, Walnut & Cranberry Salad with Lemon-Shallot Dressing
tangy, sweet, deliciously crunchy and full of freshness!
. . .
a perfect combination of flavors and beauty to serve as a starter salad or a side dish to a main course!
This is the type of salad that looks so luxurious, but it is so simple to make! It has the perfect balance of sweetness and tanginess, freshness and cosyness, sophisticated and casual … I mean, it is just amazing!
Kale is also one of those veggies that snuck up on my “absolute favorites” list … initially I only ate it cooked and thought that it was too tough to eat raw, but once I discovered the massaged kale salads, that was it for me! Ever since then, I have been slightly obsessed with kale salads and I am not ashamed to admit it. The kale I am using in this salad is Tuscan kale, which is more of a flat-leaf kale, but you can use Curly kale as well.
Kale is a cruciferous vegetable, closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. There are many different types of kale - with leaves being green or purple, and have either a smooth or curly shape. Kale is a nutritious food rich in antioxidants, low in calories and contains several important nutrients, including vitamin K, vitamin C, manganese, and beta-carotene, which provide support for eye health, heart health, and more. {source}
Apples are an exceptionally healthy fruit with many research-backed benefits. With over 7,000 different cultivars available worldwide, it’s no surprise that apples are the most widely consumed fruit globally. They are an incredibly nutritious fruit that offers multiple health benefits - a good source of soluble fiber (helps lower cholesterol and improves your gut-friendly bacteria), vitamin C, antioxidants, like vitamin E, and polyphenols (linked to lower blood pressure, stroke risk, and lower risk of type 2 diabetes), which may be why the fruit is thought to help protect against chronic diseases. Among their many benefits, apples may also promote improved gut and brain health. {source}
Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty. They are a good source of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease. {source}
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity (that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis) and significantly more healthy omega-3 fats (which may help reduce heart disease risk) than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts - reduces inflammation, promotes the health of your gut, may reduce your risk of certain cancers, including breast, prostate and colorectal cancers, and may improve heart disease risk factors. {source}
Shallots are a small, elongated type of onion with a taste that’s often described as a subtle mix between a traditional onion and garlic. Loaded with nutrients and plant compounds, shallots offer numerous health benefits. They’re full of fiber, vitamins, minerals, antioxidants, and organosulfur compounds, which may improve blood sugar levels, circulation, seasonal allergies, and heart and bone health. They may also help fight germs and promote weight maintenance. {source}
I love a good looking salad and to be honest, this one is one of the prettiest! It is not only gorgeous, but it also packs a ton of nutrients that we so need, especially in the winter months.
needed ingredients
preparation details
Start by preparing the lemon-shallot dressing - this allows the shallot flavor to mellow a bit by marinating in the lemon juice. You can either chop the shallot finely or grate it, I prefer grating as it is less noticeable in the dressing. Simply add all of the dressing ingredients to a small bowl, mix everything well and set aside until the rest of the salad is ready.
Then, cut the apples into matchstick-shaped pieces (or if you feel fancy like me, you can julienne the apples) and place in a bowl filled with water and 1 tablespoon of lemon juice, which prevents the apples from browning.
For the toasted walnuts - easiest way is to place them in a pan over medium heat and toast for 3-5 min., stirring often, but keep a close eye on them as they tend to burn quickly.
As for creating the perfect orange slices in no time, follow this technique:
slice off the top and bottom of the orange
slice down the side to remove the peel - try to keep a round shape and as much of the meat intact (you don’t want too much waste, just removing the white part)
cut into segments - look for the white membrane separating the segments, then carefully cut between them
Another important step in the preparation of this salad is the removal of the stem in the middle of the kale, especially when consuming raw, as they tend to be very tough to chew. Easiest way to do that is by holding the bottom of the kale in one hand, then using your other hand pull off the leaf and there you go! Another way is to cut them off using a knife, up to you.
Place the dressing into a large bowl, then slice the de-stemmed kale into thin slices and add to the bowl. Using your hands, massage the kale until it is soft, about a minute. Add most of the cranberries, apples and walnuts, but be sure to keep a few aside for topping the salad at the end. Add half of the orange slices as well and mix everything until well combined. Transfer to a serving dish and top with the remaining cranberries, apples, walnuts and orange slices.
* As a general rule, placing the dressing into the bowl first ensures your salad is evenly coated without becoming soggy.
This salad is truly luxurious - I mean it has color, texture, zeng - what more can you ask for?! It is the type of salad that looks like it took way longer to make than it did and it tastes truly amazing! Great as a starter or as a side dish, it truly is a winner!
recipe
Kale, Walnut & Cranberry Salad with Lemon-Shallot Dressing
Tangy, sweet, deliciously crunchy and full of freshness, this salad is a perfect combination of flavors and beauty! Serve as a starter salad or a side dish to a main course, it is truly a winner!
{vegetarian and vegan friendly}
Author: The Kitchen Plot
Prep Time: 20 min.
Cook Time: -
Overall Time: 20 min.
Serves: 6 - 8 (as side dish)
Perfect for: salad, appetizer, side dish
Keeps for: fridge - 1-2 days
Ingredients:
1 green apple, julienned (cut into matchsticks)
1 Tbsp lemon juice
100g walnuts, chopped and toasted
1 orange, peeled and sliced
1 bunch kale, de-stemmed and chopped
100g dried cranberries
For the dressing:
1 shallot
2 Tbsp olive oil
1 Tbsp dijon mustard
1 Tbsp apple cider vinegar
1 tsp maple syrup
1 lemon, juice & zest
1 tsp salt
1/2 tsp black pepper
Method:
Start out by preparing the dressing by placing all of the ingredients into a bowl and whisking until emulsified; set aside until ready to dress the salad.
Chop and toast the walnuts in a pan over medium heat for about 5 min., stirring often to prevent burning, then set aside to cool.
Prepare a bowl with water and 1 Tbsp of lemon juice. Julienne (slice into matchsticks) the apple and place in the prepared bowl with lemon water - this prevents the apple from browning. Set aside until ready to use.
Peel and slice the orange by following the technique listed under the ‘preparation details’ section above; set aside.
Place the dressing into a large bowl - the bowl needs to be large enough so you can mix the salad comfortably.
De-stem the kale - I have details on a easy way to do that in the ‘preparation details’ section above. Chop the kale and place into the bowl with the dressing.
Drain the apples from the lemon water and add to the bowl along with the remaining salad ingredients, but be sure to keep about a 1/4 of the apples, cranberries, oranges and walnuts for garnish; mix everything well.
Transfer the salad into a serving plate, sprinkle the reserved apples, cranberries, oranges and walnuts on top and serve.
Bon Appétit!
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