Massaged Kale Salad with Apples and Nuts
Prep Time: 15 mins
Cooking Time: N/A
Ingredients
- 1/2 bunch of kale (about 1/2 lb) cut into small pieces, stems removed
- 1 tbsp olive oil
- Juice of 1 lemon (2 tbsp)
- 1 medium apple, sliced into thin half-moon pieces
- 2 tbsp grated parmesan cheese or feta cheese
- 3/4 cup walnuts or almonds (optional: toasted)
Instructions
- Wash and cut kale into small pieces, drizzle with olive oil and lemon juice (dressing mixture) in salad bowl
- With clean hands, massage kale thoroughly for about 20 seconds, until dressing is evenly distributed and kale is a richer, darker green color
- If toasting nuts, heat in toaster oven on 300 degrees for about 4-5 minutes
- Combine apples, cheese, and nuts with massaged kale. Serve and enjoy!
Nutrition Facts
4 servings per container
Serving Size 124 g
| Amount Per Serving | ||
|---|---|---|
| Calories 230 | ||
| % Daily Value* | ||
| Total Fat 19g | 25% | |
| Saturated Fat 2.5g | 13% | |
| Cholesterol less than 5mg | 0% | |
| Sodium 70mg | 3% | |
| Total Carbohydrate 13g | 5% | |
| Dietary Fiber 4g | 15% | |
| Total Sugars 5g | 0% | |
| Protein 7g | 14% | |
| Vitamin D 0mcg | 0% | |
|---|---|---|
| Calcium 110mg | 8% | |
| Iron 2mg | 9% | |
| Potassium 400mg | 9% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.