This kale, apple and blue cheese salad is my kind of Autumn salad, with toasted walnuts, pomegranate seeds and a lemon and red onion dressing, it has all the ingredients of a superfood salad. You may have guessed already that I like seasonal food and I think Autumn is an amazing time for vegetables, hence all the veggie recipes at the moment 😉 So in season right now we have kale and apples, and I happen to love both of those thing separately or even better for me, together!
So what makes this salad a superfood salad? Well, kale is one of the most nutrient dense foods going, an excellent source of Vitamin K, Vitamin C and Beta-Carotene, which by the way is a fat soluble vitamin, so when you eat kale, to help improve absorption of beta-carotene you need to include a fat, such as nuts or olive oil. Walnuts are high in omega 3 fatty acids, a heart healthy fat and then we have the blue cheese which contains probiotics, good for your gut and vitamin B12, which helps your brain, 😉
Find it hard to at raw kale? Ok don’t worry, I have a plan. Think about this, have you ever tenderized a nice piece of steak? It’s makes a tough cut of meat easier to eat doesn’t it? Well it’s the same with kale, raw kale can be bitter and hard to digest but if you massage it with a nice rub it’s so much nicer to eat. By massaging the kale with the dressing the salt and acid from the lemon juice and vinegar will help break down the cell walls in the kale, breaking down the fibre making it more tender and sweeter and easier to eat.
Serves : 4 Time: 30 Minutes
100g Curley Kale, washed, stripped from the stalk and shredded
70g Walnut Halves, broken up
1 Medium Apple, halved and sliced
100g Blue Cheese
50g Pommegranate Seeds
For the dressing:
3 Tbs Extra Virgin Olive Oil
1 Tbs Apple Cider Vinegar
40g Red Onion, very finely chopped
1 Tsp Dijon Mustard
Juice of half a Lemon
1/4 Tsp Sea Salt
A little black pepper, freshly ground
- First make the dressing by adding the all the oil, vinegar and mustard to a small bowl and whisk until it is combined, then stir in the onion and add the salt and black pepper.
- To a large salad bowl add the kale, pour the dressing over the kale then using your hands gently massage the dressing into kale, making sure every bit of kale is covered in the dressing. Set aside for about 20 minutes.
- Heat a pan over a medium heat, add the walnuts and toss every few seconds until they are toasted, about 3 to 4 minutes.
- Add the walnuts, apple and pomegranate seeds to the kale add mix well then crumble over the blue cheese.
Notes: I used Gala, british apples as they are a milder and sweeter variety, perfect for salads 😉