Kale is part of the cruciferous family of vegetables and as far as nutrient-dense greens go, kale is a winner. Kale, Apple & Almond Salad is the perfect side dish and is quick and easy to make.
Kale is full of antioxidant-rich vitamins A and C, both of which are amazing for supporting skin health. Antioxidants are a really important component of the diet to help protect the body from cellular damage caused by toxins such as smoking, alcohol, or exposure to chemicals.
If you’ve eaten kale before, you’ll also know that it has a bitter taste and bitter foods are an amazing way to stimulate your digestive enzymes. The more your chew, the more your digestive enzymes are stimulated and that helps to support the process of digestion and absorption of nutrients.
The trick to making the perfect kale salad is to massage the kale – yes, you heard me right, massage it. Massaging kale with extra virgin olive oil and lemon juice really helps to soften the kale and break down some of the fibres.
KALE, APPLE & ALMOND SALAD RECIPE FAQS
If this is your first time making this recipe or you have a question, please take the time to read through my FAQs for some extra tips, nutrient and allergen information.
What nutrients does the Kale, Apple & Almond Salad recipe contain?
The ingredients in this salad combined create a salad that is rich in antioxidant vitamins A, C and E as well as being a really good source of dietary fibre and healthy monounsaturated fats.
Is this recipe Low GL?
This recipe contains low GL ingredients. Kale has a GL of 3, apples GL 6, almonds GL 0.
Is this recipe Low FODMAP?
Kale is classed as low FODMAP.
Apples and almonds contain FODMAPS, if you have less than 20g apple per serve and less than 12g almonds, this is considered low FODMAP.
Can I use this recipe for my weekly meal prep?
You can make a big batch of this salad and store it in the fridge for up to 3 days.
What is this recipe free from?
This recipe is gluten-free and dairy-free.
RECIPE METHOD
- Remove kale leaves from the stalks and then rinse, dry, and chop kale and place into a salad or mixing bowl
- Mix lemon juice and extra virgin olive oil together and pour the dressing mixture over the kale.
- Using both hands, massage the dressing into the kale until the kale softens, this will roughly take a couple of minutes.
- Heat a frying pan to medium heat and add flaked almonds and toast until lightly browned on both sides. You don’t need to add any oil to the pan and can dry roast the almonds.
- Chop apple into slices and add to the kale and dressing mix. The lemon juice in the dressing will reduce the apple oxidating (oxidation causes the apple to turn brown).
- Add the almonds and apple to the salad and mix thoroughly.
- Avocado is also a really nice addition to this salad and you can use different nuts, depending on what you have to hand.
Kale, Apple & Almond Salad
Ingredients
- 70 g kale (3-4 large stems or equivalent to 2 big handfuls)
- ½ apple
- ¼ cup flaked almonds
- 2 tbsp lemon juice
- 1-2 tbsp extra virgin olive oil
Instructions
- Remove kale leaves from the stalks and then rinse, dry and, chop kale, and place into a salad or mixing bowl.
- Mix lemon juice and extra virgin olive oil together and pour the dressing mixture over the kale.
- Using both hands, massage the dressing into the kale until the kale softens, this will roughly take a couple of minutes.
- Heat a frying pan to medium heat and add flaked almonds and toast until lightly browned on both sides. You don’t need to add any oil to the pan and can dry roast the almonds.
- Chop apple into slices and add to the kale and dressing mix. The lemon juice in the dressing will reduce the apple oxidating (oxidation causes the apple to turn brown).
- Add the almonds and apple to the salad and mix thoroughly.
- Avocado is also a really nice addition to this salad and you can use different nuts, depending on what you have to hand.
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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine specialising in skin health and is available for consultations online. Email amy@amysavagenutrition.com for further details.