Kale Salad is Good For You
Kale, red peppers, cranberries, apples, and garlic combine to make a salad that's both nutrient-dense and flavorful: kale delivers concentrated amounts of vitamins A, C, and K, plus fiber, calcium, and antioxidant phytonutrients like lutein and quercetin; red peppers add a big boost of vitamin C and carotenoids with relatively few calories, supporting immune health and skin repair; cranberries offer antioxidants and unique polyphenols that support urinary tract health along with tart flavor and modest fiber; apples contribute soluble fiber (pectin), vitamin C, and phytonutrients that promote gut health and steady blood sugar; and garlic adds small amounts of vitamins and minerals alongside allicin and other sulfur compounds that have antimicrobial and cardiovascular-supporting effects—together these ingredients provide a high nutrient-to-calorie ratio, a good mix of soluble and insoluble fiber for digestion and satiety, and a variety of antioxidants and anti-inflammatory compounds that support overall metabolic, immune, and cardiovascular health.
Kale Salad with Lemon-Dijon Dressing
Ingredients
For the salad:
1 large bunch curly or Lacinato (dino) kale — about 8–10 cups chopped, stems removed
1 cup dried cranberries
1 cup thinly sliced apples
1/2 cup thinly sliced red onion or 3–4 green onions, sliced
1 cup walnuts
2 tablespoons died shallots
1 red pepper sliced thin
For the lemon-dijon dressing:
1 tablespoon dijon mustard
3 tablespoons fresh lemon juice (about 1 lemon)
1 tablespoon apple cider vinegar
2 pressed garlic
1 tablespoon smoked paprika
1 tsp smoked salt
1 tsp cracked black pepper
1 tsp garlic powder
1 tsp onion powder
3 tablespoons olive oil
1 tablespoon maple syrup or agave
