Kale is more than just a standard leafy green. Though we should know by now that leafy greens are good for overall health and well being, kale goes above and beyond the norm. In fact, kale has been labeled as the “Queen of greens” and has even been called “the new beef”. But just what is it about this leafy green that makes it so nutritious?
Kale is incredibly rich in nutrients, particularly iron. In fact, kale has more iron per calorie than beef does, which is essential to the body for proper cell growth, liver function and more. The dark leafy green is also high in vitamins A, C and K – essential vitamins for eye health, bone health, immune health and even the proper metabolism function. It is also a cancer fighting food with an abundance of antioxidants in the form of carotenoids and flavonoids.
Though kale is incredibly good for us, it can be tough to eat. The green leaves tend to be thick and sturdy unless broken down in some way – which is just what we have done with this Autumn kale and apple salad! The kale stays in its raw and healthiest form, providing an abundance of nutrients and benefits while still tasting great.
Autumn Kale and Apple Salad
1 cup cooked quinoa, cooled
6 cups chopped kale, stems removed
2 red apples, chopped
1 cup walnuts, chopped
½ cup dried cranberries
1/3 cup feta cheese
½ cup olive oil
¼ cup lemon juice, fresh
2 tablespoons honey
2 tablespoons Dijon mustard
salt & pepper to taste
Whisk salad dressing ingredients together in a bowl. Set aside.
In a large bowl, add kale and pour ½ of the dressing over it. Toss to coat, then chill for 20 minutes. This allows the kale to soften.
Remove salad and add quinoa, apples, walnuts, cranberries and feta. Add remaining dress. Toss to mix together.
Salad will stay fresh for up to 2 hours in the fridge.