Updated: Nov 18
Kale is a trendy vegetable with a reputation for being exceptionally healthy. This frilly green leaf is also quite versatile and best of all it is delicious! A favorite way to enjoy kale is in a salad.
This colorful kale salad gets crunch from the pumpkin seeds and a hint of sweetness from the sliced apples and dried cranberries. It just might become your new favorite way to eat kale!
Kale Salad Medley
4 cups kale, cut into very small strips using kitchen shears (do NOT use the inner stalk)
½ cup shredded carrots or carrot “ribbons”
¼ cup diced red or white onion
2 small apples (gala, honey crisp, red delicious, etc.), finely chopped OR one large apple
½ cup pumpkin seeds (pepitas)
½ cup dried cranberries
1/3 cup mayonnaise
1/3 cup plain Greek yogurt (NOT fat free)
½ tsp. salt
½ tsp. pepper
In a large bowl, combine kale, carrots, onion, apples, pumpkin seeds and dried cranberries.
To make the dressing: whisk together mayonnaise, Greek yogurt, salt and pepper.
Add the dressing to the salad and mix well.
Chill until ready to serve.
NOTE: Sunflower seeds or chopped pecans may substitute for the pumpkin seeds. No dried cranberries? Use raisins or another dried fruit. As with many recipes, feel free to tweak this one based on what you have on hand.
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on Facebook Live!
Written by Jenny Favret, MS, RD, LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program
Check out Jenny's bio here!