Tangy – not tart, with a hint of magic, that is what Kale Salad with Walnuts, Goat Cheese, and Cranberries salad is all about.
Kale has become one of the most popular superfoods in recent years, and for good reason. This leafy green is packed with vitamins A, C, and K, contains cancer-fighting compounds, and can help lower cholesterol.
While some find kale difficult to enjoy raw, massaging the leaves to soften them makes kale much more palatable. In this easy kale salad recipe, massaged kale is combined with the sweetness of apples, the creaminess of goat cheese, and the crunch of nuts and cranberries.
The result is a salad that is as healthy as it is delicious. Massaging the kale, rather than just chopping it, makes the salad more tender and brings out the sweet, almost nutty flavor of the greens.
Pairing the kale with tart apples, tangy goat cheese, walnuts, and sweet dried cranberries creates a salad with varied flavors and textures in each bite. As both a tasty lunch or dinner option and a healthy side dish, this kale apple salad with goat cheese is sure to become a new favorite.
Making this salad your own
While the original recipe calls for kale, apples, goat cheese, nuts, and cranberries, there are endless ways to customize this salad to suit your tastes or what you have on hand.
| Ingredient | Substitutions |
|---|---|
| Greens | spinach, arugula |
| Apples | pears, grapes, chopped mango |
| Goat cheese | Parmesan, feta, 18-month mature cheddar |
| Walnuts | almonds, pecans, granola |
| Dried cranberries | raisins, dried cherries, strawberries, chopped dates |
To summarize the key points:
- The greens in the salad can be substituted with spinach or arugula for variation.
- The apples provide a sweet crunch, but pears, grapes, or mangos could also be used.
- The creamy goat cheese provides great contrast, though parmesan, feta, or aged cheddar would also pair well.
- Walnuts give a nutty crunch, and almonds, pecans, or granola mixes could provide texture instead.
- Dried cranberries offer bursts of sweetness, while raisins, cherries, strawberries, or dates could provide similar flavors.
- Chicken, salmon, or chickpeas can be added to make it a full-meal salad.
- Finally, jalapenos could be used to add a kick…
Whether you stick with the original ingredients or customize with your favorites, this salad template is flexible for creating a healthy, tasty kale salad at any time.
Why the Kale Salad is Great for Families
- Kid-friendly ingredients – The salad includes apples, cheese, nuts, and cranberries which are often favorites with kids. The sweet and crunchy ingredients help offset the bitterness of the greens.
- Customizable – Family members can add or swap out ingredients to suit their tastes. Chicken, berries, or dressings can be added for picky eaters.
- Makes a complete meal – The salad can be a filling main dish with protein added like chicken, chickpeas, or hard-boiled eggs.
- Healthy and nutrient-dense – Kale packs vitamins, minerals, and antioxidants. The nuts and cheese add protein and healthy fats.
- Quick and easy preparation – With pre-washed kale and shortcuts like bagged slaw mix, this salad comes together fast. Kids can help toss or add ingredients.
- Portable for lunches – The salad travels well in mason jars or lunch boxes for school or work lunches. Dressing can be packed separately.
- Versatile for meals – Enjoy it as a side, main, or even stuff into a pita or wrap for a portable meal. It works for lunch, dinner, or picnics.
With its balance of flavors, textures, and nutrients, customizable options, and easy prep, the kale apple goat cheese salad is a winner for pleasing both kids and adults. The healthy ingredients provide a vitamin boost in a salad everyone can enjoy.
Quick Overview:
Ingredients
| Ingredient | Amount | Preparation |
|---|---|---|
| Kale | 1 bunch | Stems removed (save for Caldo Verde), leaves chopped |
| Apple | 1 apple | Cored and diced |
| Goat cheese | 1/2 cup | Crumbled |
| Nuts | 1/4 cup | Walnuts or almonds, chopped |
| Cranberries | 1/4 cup | Dried, chopped in half (coarsely) |
Dressing
- Ingredients
- Olive oil – 3 tablespoons
- Lemon juice – 1 tablespoon
- Honey – 1 tablespoon
- Salt and pepper
Instructions
- Remove the stalks from the kale
- Shred the kale
- Massage the kale with salt
- Make the dressing by whisking the ingredients
- Drizzle dressing over the salad
- Toss to coat evenly
- Combine kale, apple, cheese, nuts and cranberries
- Toss again to mix evenly
- Serve immediately or keep refrigerated in airtight container
Sides to Serve with Kale Salad
- Whole grain bread or rolls – Provides a hearty carb to balance the salad.
- Roasted vegetables – Roasting brings out the sweetness in veggies like Brussels sprouts, carrots, or cauliflower.
- Roasted potatoes – Wedges or cubes of potatoes roasted with olive oil and herbs.
- Quinoa or farro – These healthy grains add protein.
- Pasta salad – Pair with a light pasta like orzo or bowtie.
- Fruit salad – Grapes, melon, and berries go well with the flavors.
- Soup – A veggie, bean, or tomato soup complements the salad.
- Hummus and pita – Chickpea hummus and pita chips add protein.
Proteins to Add to the Salad
- Chicken – Grilled, baked, or rotisserie chicken pairs nicely.
- Salmon – Grilled or smoked salmon adds healthy fats.
- Tofu – Baked or sautéed tofu can be added.
- Chickpeas – Roast them for extra flavor and crunch.
- Hard-boiled egg – Sliced egg makes it a heartier meal.
- Nuts – Beyond the walnuts, add almonds, pecans, or sunflower seeds.
With so many easy options for sides and mix-ins, this versatile kale salad can be a perfect light meal or part of a hearty dinner along with your choice of grains, proteins, or other veggies.
Note: The inspiration for this recipe can be found on Cookies and Kate’s website.
Kale, Apple & Goat Cheese Salad with Walnuts and Cranberries
Course: SaladsCuisine: Modern, WesternDifficulty: Easy4
servings20
minutes20
minutesTangy – not tart, with a hint of magic, that is what this salad is all about. Kale has become one of the most popular superfoods in recent years, and for good reason. This leafy green is packed with vitamins A, C, and K, contains cancer-fighting compounds, and can help lower cholesterol. While some find kale difficult to enjoy raw, massaging the leaves to soften them makes kale much more palatable. In this easy kale salad recipe, massaged kale is combined with the sweetness of apples, the creaminess of goat cheese, and the crunch of nuts and cranberries. The result is a salad that is as healthy as it is delicious. Massaging the kale, rather than just chopping it, makes the salad more tender and brings out the sweet, almost nutty flavor of the greens. Pairing the kale with tart apples, tangy goat cheese, toasted nuts, and sweet dried cranberries creates a salad with varied flavors and textures in each bite. As both a tasty lunch or dinner option and a healthy side dish, this kale apple salad with goat cheese is sure to become a new favorite.
Ingredients
- Lemony honey mustard dressing
3 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon plus 1 teaspoon smooth Dijon mustard
1 tablespoon maple syrup or honey
Hefty pinch of fine sea salt
Freshly ground black pepper, to taste
- Kale salad
1 large bunch or 2 small bunches (12 ounces) of curly green kale
1 medium Honeycrisp, Granny Smith, or Fuji apple
1/2 cup chilled goat cheese, crumbled (about 2 ounces)
1/4 cup chopped dried cranberries
1/2 cup chopped walnuts
Directions
- Prepare the dressing:
- In a small bowl, combine the dressing ingredients – olive oil, lemon juice, mustard, honey (or maple syrup) and salt.
- Season with black pepper and whisk until blended. We tend to put our dressing in a sealed jar and just shake the jar – less washing up and easy storage.
- Taste the dressing. It should be tangy but not tart. The difference? Tart means that the mouth puckers up. Adjust by either adding more vinegar to make it more tangy or honey to make it less tart.
- Prepare the toppings:
- Peel and core the apple. Chop into small pieces, about the size of half a dried cranberry.
- Crumble or chop the goat cheese into small pieces, about the size of half a dried cranberry.
- Chop the walnuts into small pieces, about the size of half a dried cranberry.
- Roughly chop the cranberries in half.
- Prepare the kale:
- Wash your kale leaves
- Lay the kale flat and run a knife along the tough central ribs from the kale. Alternatively, and my preferred approach, simply use scissors and cut around the rib or fold the leaf in half along the rib and cut the rib out. These kale ribs go great in Caldo Verde!
- Take 1-2 leaves and roll them up like a cigar or a sausage. Take a sharp knife and cut the kale sausage into thin disks. Once done, cut the disks in half.
- Place the cut kale into a large salad bowl and sprinkle with half the salt. Now, massage the kale with your hands, taking big handfuls and squeezing them, lightly scrunching the kale. This will make the leaves dark green and they will glisten as they sweat and will emit a strong earthy aroma. If needed, add the rest of the salt.
- Finish assembling the salad by drizzling the dressing over the kale and tossing well to coat all the kale. Only then do you add the cranberries, the crumbled (or cubed) goat cheese, the chopped apple, and the chopped walnuts.
- Gently toss to combine and serve.
Notes
- Kale is a strong leaf, which will keep well, even if dressed.
- The salad will keep in the fridge, for up to 4 days. Make sure to store it in an airtight container.
- For vegans, simply replace the goat cheese with some diced avocado.
- Check out my other kale or salad recipes!
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