Kale and Apple Salad
by Tarla Dalal
kale apple salad recipe | kale fruit vegetable salad | Indole rich healthy Indian salad | with 20 amazing images.
kale and apple salad is a delicious and healthy Indian salad that is perfect for a light meal or snack. Learn how to make kale fruit vegetable salad.
This delicious kale and apple salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds.
A tangy dressing of honey and lemon adds to the spectrum of flavours that this kale and apple salad offers your taste buds!
To make kale and apple salad first make the dressing. In a small bowl put lemon juice, honey, olive oil and salt to taste. Mix well. Lemony honey dressing is ready.
In a big bowl put kale, apple, cabbage, red cabbage, melon seeds.
Just before serving add the prepared lemony honey dressing.
Serve kale and apple salad immediately to enjoy the bubbly, fresh flavours.
Main ingredients for kale and apple salad.
Kale has a perfect omega-3 to omega-6 fatty acids ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients.
Green apples provide a bright, tart flavour to kale salad that helps reduce the bitterness of kale. They also add a bit of crunch and sweetness.
Red cabbage adds a vibrant color and contrast to kale apple salad, making it more visually appealing. Red cabbage has a slightly crunchy texture that adds interest to the salad.
Pro tips for kale and apple salad. 1. Lemon juice adds acidity to the salad, which helps to balance out the bitterness of the kale and the sweetness of the apples. It also helps to break down the tough kale leaves, making them more tender and easier to digest. 2. Extra virgin olive oil or olive oil is a common ingredient in kale apple salad dressings because it has a mild flavor that complements the other ingredients well. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. It has around 77% of MUFA.
Enjoy kale apple salad recipe | kale fruit vegetable salad | Indole rich healthy Indian salad | with step by step photos.
Kale and Apple Salad recipe - How to make Kale and Apple Salad
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Kale and Apple Salad
3 cups kale leaves , torn into pieces
1 1/2 cups green apple or red apple strips
1/2 cup thinly shredded cabbage
1/2 cup thinly shredded red cabbage
1 tbsp roasted melon seeds (charmagaz)
To Be Mixed Into A Lemony Honey Dressing
2 tsp lemon juice
1 1/2 tsp honey
2 tsp extra virgin olive oil or olive oil
salt to taste
For kale and apple salad
- For kale and apple salad
- To make {span class="bold1"}kale and apple salad{/span} first make the dressing. In a small bowl put lemon juice, honey, olive oil and salt to taste. Mix well. Lemony honey dressing is ready.
- In a big bowl put kale, apple, cabbage, red cabbage, melon seeds.
- Just before serving add the prepared lemony honey dressing.
- Serve {span class="bold1"}kale and apple salad{/span} immediately.
like kale apple salad
-
like kale apple salad recipe | kale cabbage salad | Indole rich healthy Indian salad | then see our Indole rich recipes , healthy Indian salad recipes and some recipes we love below.
- broken wheat salad recipe | kabuli chana dalia Indian salad | folic acid, vitamin B3, B1, protein rich broken wheat salad with chickpeas |
- bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |
what is kale apple salad made of ?
-
what is kale apple salad made of ? See below image of list of ingredients for kale apple salad.
benefits of kale
-
1. High in Omega 3 Fatty Acids: Kale has a higher ratio of Omega 3 fatty 180 mg to Omega 6 fatty acids 138 mg. Hence it is a good Anti inflammatory food for our body which is caused by eating processed foods and too much sugar or candy.
2. Antioxidant Food : Kale is a good anti oxidant food which helps fight the free radicals in the body. Free radicals are formed in the body and also come from external toxins like polluted air, processed foods and poor quality water. These free radicals need to be neutralised in the body as they comes in lots of different grades and you need to neutralise that by consuming different Anti Oxidant rich foods. Only one food will not do the trick. Kale is one of the foods which will help. But remember to consume a rainbow of colourful vegetables and fruits daily. Remember that free radicals cause Oxidative stress which results in the damage of cell walls creating a possibility of heart disease and cancer.
3. Cruciferous vegetables are Anti Cancer : Cruciferous vegetables like Kale and Broccoli when eaten, contain glucosinolates which help fight off bacteria and fungal infection in the body and linked to lowering the risk of colon cancer, breast cancer, but risk of bladder cancer, prostate cancer, ovarian cancer, prostrate cancer and bladder cancer. It is preferable to eat Kale raw instead of cooking it to get the best benefits. Try this salad.
preparing kale
-
To make kale crisp, put in cold water for 10 minutes.
-
Put in a salad spinner or strain.
-
Crsip kale ready to be used in your salad.
lemon honey dressing for kale apple salad
-
In a bowl put 2 tsp lemon juice. Lemon juice adds acidity to the salad, which helps to balance out the bitterness of the kale and the sweetness of the apples. It also helps to break down the tough kale leaves, making them more tender and easier to digest.
-
Add 2 tsp honey. Honey is a popular ingredient in kale apple salad dressings because it adds a touch of sweetness and balance to the other ingredients.
-
Add 1 tbsp olive oil. Olive oil is a common ingredient in kale apple salad dressings because it has a mild flavor that complements the other ingredients well. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.
-
Add salt to taste. We added 1/4th tsp salt.
-
Mix well.
-
lemon honey dressing for kale apple salad.
making kale apple salad
-
To make kale apple salad recipe | kale cabbage salad | Indole rich healthy Indian salad | in a big bowl put 4 cups kale leaves , torn into pieces. Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients.
-
Add 1 1/2 cups green apple or red apples strips. Green apples provide a bright, tart flavour to kale salad that helps reduce the bitterness of kale. They also add a bit of crunch and sweetness.
-
Add 1/2 cup thinly shredded cabbage.
-
Add 1/2 cup thinly shredded red cabbage. Red cabbage adds a vibrant color and contrast to kale apple salad, making it more visually appealing. Red cabbage has a slightly crunchy texture that adds interest to the salad.
-
Add 1 tbsp melon seeds (charmagaz) or pumpkin seeds. Melon seeds add a pleasant crunch to the salad, which helps to contrast with the soft and chewy texture of the kale and apples. Melon Seeds are viewed as being a powerhouse of various nutrients, featuring essential fatty acids that are believed to be important for maintaining a healthy heart.
-
Add the lemon honey dressing.
-
Toss kale apple salad | kale cabbage salad | Indole rich healthy Indian salad | well.
-
Serve kale apple salad | kale cabbage salad | Indole rich healthy Indian salad | immediately.
pro tips for kale apple salad
-
Lemon juice adds acidity to the salad, which helps to balance out the bitterness of the kale and the sweetness of the apples. It also helps to break down the tough kale leaves, making them more tender and easier to digest.
-
Olive oil is a common ingredient in kale apple salad dressings because it has a mild flavor that complements the other ingredients well. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.
-
Green apples add a bright, tart flavor to kale salad that helps to balance out the bitterness of the kale. They also add a bit of sweetness and crunch, which makes the salad more enjoyable to eat.
-
Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients.
-
Red cabbage adds a vibrant color and contrast to kale apple salad, making it more visually appealing. Red cabbage has a slightly crunchy texture that adds interest to the salad.
-
Keep the kale and apple salad in the refrigerator and add the dressing only when you're ready to eat.
-
Roasted almonds make a delicious and nutritious addition to kale and apple salad.
-
Feel free to add cherry tomatoes to your kale and apple salad.
Indole rich kale apple salad.
-
Kale apple salad has abundant usage of kale and cabbage which are indole rich foods in the salad.
5 Health Benefits of Indoles
- Prevents various cancer like cervical cancer, breast cancer, prostate cancer, colon cancer, lung cancer etc.
- Helps reduce the inflammation in the body.
- Acts as an antioxidant and scavenges the harmful free radicals.
- Helps body get rid of toxins and cleanse the system.
- Aids in maintaining estrogen balance.
benefits of kala salad
-
Kale and Apple Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 172% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 25% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 13% of RDA.
| Energy | 115 cal |
| Protein | 2 g |
| Carbohydrates | 15.2 g |
| Fiber | 3.3 g |
| Fat | 5.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 1218.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 68.7 mg |
| Folic Acid | 15.9 mcg |
| Calcium | 62.4 mg |
| Iron | 1.3 mg |
| Magnesium | 22.3 mg |
| Phosphorus | 34.8 mg |
| Sodium | 32.2 mg |
| Potassium | 232.3 mg |
| Zinc | 0.4 mg |
Ma’am, I’ve prepared kale salad following your instructions. But I’ve used carrots n cherry tomatoes too along with cabbage n apple, kale. Also instead of olive oil I’ve used half tsp of sesame oil. Can we use sesame oil for dressing?? It tasted good but I’m not sure though. Can you please clarify. Thank you!!
Kale is extremely healthy and goes really well with apple. Kale is bitter and apple is sweet. This mixed in with healthy cabbage and a honey based dressing makes a healthy salad. Eaten this many times and totally love it.