Healthy Red Prince Apple Waldorf Salad with Kale

 Healthy Red Prince Apple Waldorf Salad with Kale

This healthy version of an old classic is light, crisp and very tasty. Loaded with Phytonutrients, Folates, Vitamin C, Vitamin A, Carotenoids and Omega 3, this salad is the ultimate lunch or dinner companion to your favourite piece of protein to boost your immune system. Featured in The Sun.

 

Ingredients: 

 

Salad
4 cups (1000 mL) – Red Prince Apples Sliced, skin on

4 cups (1000 mL) – Kale, washed spines removed, ribbon cut

2 cups (500 mL) – Shredded Napa Cabbage

1 cup (250 mL) – Celery cut on the diagonal

½ cup (125 mL) – Sweet Red Pepper, cut into match sticks

¼  cup (60 mL) – Diced Sweet Onion    60 mL

½ cup (125 mL) – Walnut halves    125 mL

 

Dressing
¼ cup (60 mL) – Walnut Oil  [light olive oil can also be used]

2 tbsp (30 mL) – Fresh squeezed lemon juice

1 tsp (5 mL) – Dijon Mustard

½ tsp (250 mL) – Fresh Minced Garlic

1 tsp (5 mL) – Maple Syrup

½ tsp (2.5 mL) – Kosher Salt

½ tsp (2.5 mL) – Fresh Ground Pepper

 

 

PER SERVING: 171 calories, 15  g fat, 1.4 g sat. fat, 0 g trans fat, 255 mg sodium, 22 g carbohydrates, 4 g fibre, 12 g sugar, 4 g protein.

 

Method:

Makes 4 – 6 servings

 

Wash and cut all produce and set aside.

Place all dressing ingredients in a blender or magic bullet and blend until creamy.

Place kale in a large salad bowl and drizzle dressing over kale.

With clean hands, gently squeeze the dressing into the kale for about 30 seconds. This helps to break down the cell walls of the kale, which makes the nutrients more bio available.

Place remaining produce in the bowl with kale and toss to coat.