Go Back
- 4 cups kale, stems removed and chopped - 1 large apple (preferably Granny Smith), cored and diced - 1/2 cup dried cranberries - 1/2 cup toasted walnuts, roughly chopped - 1/4 cup feta cheese, crumbled - 1/4 cup red onion, thinly sliced - 1/4 cup olive oil - 2 tablespoons apple cider vinegar - 1 tablespoon honey or maple syrup The main ingredients in this salad create a perfect balance of flavors and textures. The kale provides a hearty base. It is packed with nutrients. The apple adds a crisp sweetness. I suggest using Granny Smith for a tart bite. Dried cranberries bring a chewy texture and a burst of flavor. Toasted walnuts add crunch and healthy fats. You can also choose optional ingredients. Feta cheese adds a creamy touch. Red onion gives a nice sharpness. Both enhance the salad's taste and style. For the dressing, you need three simple components. Olive oil makes it rich and smooth. Apple cider vinegar brings acidity and brightness. Honey or maple syrup adds a hint of sweetness. This dressing ties all the ingredients together. It makes the salad shine with flavor. When you gather these ingredients, you create a fun and colorful dish. It is simple, fresh, and full of life. {{ingredient_image_1}} To start, rinse the kale under cold water. This removes dirt and grit. After rinsing, pat it dry with a clean towel. Next, remove the tough stems. Chop the leaves into bite-sized pieces. This makes the salad easier to eat. Now, it’s time to massage the kale. In a large bowl, add the chopped kale. Drizzle one tablespoon of olive oil over it. Sprinkle a pinch of salt on top. Now, use your hands to massage the kale for about 2-3 minutes. This helps the kale become tender and a bit wilted. Once the kale is ready, it’s time to mix in the other salad components. Add the diced apple for a sweet crunch. Next, toss in the dried cranberries for a tangy touch. Then, sprinkle the toasted walnuts on top for a nutty flavor. If you like, add crumbled feta cheese to enhance the taste. Finally, add the thinly sliced red onion for some zing. Now, let’s prepare the dressing. In a small bowl, whisk together the remaining olive oil, apple cider vinegar, and honey or maple syrup. Add a little salt and pepper to taste. This dressing will bring all the flavors together. Pour the dressing over the salad. Toss everything well to combine. Make sure each piece of kale gets coated with the dressing. This ensures a burst of flavor in every bite. Let the salad sit for about 10 minutes. This allows the flavors to meld together. The wait is worth it! After the salad rests, it’s ready to serve. Enjoy your fresh and vibrant Kale Apple Cranberry Salad! Best types of apples to use I love using Granny Smith apples for this salad. Their tartness contrasts nicely with the sweet cranberries. You can also try Honeycrisp or Fuji apples. These apples add crispness and sweetness. Choose any apple you enjoy! Adding spices for extra flavor To boost flavor, add a pinch of cinnamon or nutmeg. A little ginger can bring warmth to the dish. You can also sprinkle some cayenne for heat. Just remember, a little goes a long way! Presentation ideas For a great look, serve the salad in a large, shallow bowl. Top it with extra walnuts and cranberries for pops of color. You can also add a sprinkle of feta cheese for a creamy touch. This makes it more inviting and fun! Complementary dishes This salad pairs well with grilled chicken or fish. You can also serve it with a warm quinoa dish. It balances the meal and adds different textures. Enjoy it as a side or a main dish! Health benefits of kale and apples Kale is packed with vitamins A, C, and K. It also has fiber, which is great for digestion. Apples are rich in antioxidants and help keep your heart healthy. Together, they make a powerful and tasty combo! Overview of calorie content One serving of this salad has about 200 calories. Most of these calories come from healthy fats in the walnuts and olive oil. This salad is nutritious and filling without being heavy. Enjoy it guilt-free! Pro Tips Fresh Kale is Key: Choose fresh, vibrant kale for the best flavor and texture. Look for leaves that are deep green and free from blemishes. Massage for Tenderness: Massaging the kale with olive oil and salt helps to break down its tough fibers, making it more palatable and easier to digest. Apple Variations: While Granny Smith apples are tart and crisp, feel free to experiment with other varieties like Honeycrisp or Fuji for a sweeter flavor. Make Ahead: For meal prep, you can prepare the salad ingredients in advance but wait to add the dressing until just before serving to keep the kale crisp. {{image_2}} You can swap walnuts for other nuts. Pecans or almonds add a nice crunch. They also bring new flavors to your salad. If you're nut-free, try sunflower seeds or pumpkin seeds. Both give great texture. Each nut choice gives the salad a unique twist. Feel free to play with different fruits. Instead of apples, pears work well too. They add sweetness and a soft bite. You can also use dried fruits like raisins or cherries. Fresh berries, like blueberries or strawberries, can brighten the dish. Each fruit change brings new flavors and colors to your salad. Mix up the dressing to suit your taste. Try using maple syrup instead of honey for a rich flavor. You can also add herbs like thyme or basil for extra freshness. A bit of mustard can give your dressing a nice kick. These small changes can make a big difference in taste. To keep your salad fresh, store it in an airtight container. This helps prevent wilting. Place the container in the fridge right after serving. If you have leftovers, eat them within 2-3 days. The flavors blend well, but the kale can lose its crispness over time. If you notice sogginess, add a bit more fresh kale before eating. I do not recommend freezing kale salads. Freezing changes the texture of the kale and other fresh ingredients. The apples and cranberries lose their crunch. If you want to save the salad, consider freezing only the dressing. You can use it later on fresh ingredients. Your kale apple cranberry salad will stay fresh for about 2-3 days in the fridge. After that, the quality declines. The kale wilts, and the flavors fade. To enjoy the salad at its best, eat it soon after making it. If you notice any off smells or changes in texture, it’s best to discard it. To make this salad vegan, you can swap honey for maple syrup. This keeps it sweet without using animal products. For the feta cheese, you can use a plant-based cheese or simply leave it out. The salad will still taste great without it. Yes, you can prepare this salad ahead of time. Just keep the dressing separate until you are ready to serve. This will help the kale stay crisp. You can chop the kale, apples, and other ingredients a few hours before. Toss everything together just before serving for the best taste. This salad contains several common allergens. The walnuts may cause issues for those with nut allergies. The feta cheese is a dairy product, so it can affect those with dairy allergies. Always check ingredient labels if you are unsure about allergens. In this post, we explored the ingredients and steps to make a tasty Kale Apple Cranberry Salad. You learned about key ingredients like kale, apples, and dried cranberries, plus optional toppings like feta and red onion. I shared tips to enhance flavor and ways to serve the salad. You also found storage tips and FAQ answers to help you prepare this dish. This salad is not just healthy; it’s easy to customize. Enjoy making it your own!

Kale Apple Cranberry Crunch Salad

A refreshing salad with kale, apple, cranberries, and walnuts, dressed in a tangy vinaigrette.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 25 minutes
Course Salad
Cuisine American
Servings 4
Calories 150 kcal

Ingredients
  

  • 4 cups kale, stems removed and chopped
  • 1 large apple (preferably Granny Smith), cored and diced
  • 0.5 cup dried cranberries
  • 0.5 cup toasted walnuts, roughly chopped
  • 0.25 cup feta cheese, crumbled (optional)
  • 0.25 cup red onion, thinly sliced
  • 0.25 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey or maple syrup
  • to taste salt and pepper

Instructions
 

  • Begin by preparing the kale. Rinse it under cold water, pat it dry, remove the stems, and chop it into bite-sized pieces.
  • In a large bowl, add the chopped kale. Drizzle with 1 tablespoon of olive oil and a pinch of salt. Massage the kale with your hands for about 2-3 minutes until it becomes tender and slightly wilted.
  • Add the diced apple, dried cranberries, toasted walnuts, feta cheese (if using), and sliced red onion to the bowl with the kale.
  • In a small bowl, whisk together the remaining olive oil, apple cider vinegar, honey (or maple syrup), and a bit of salt and pepper to create the dressing.
  • Pour the dressing over the salad and toss well to combine all the ingredients evenly. Make sure every piece of kale gets coated in the dressing.
  • Let the salad sit for about 10 minutes to allow the flavors to meld before serving.

Notes

Serve the salad in a large, shallow bowl or on a platter. Garnish with a few extra walnuts and cranberries on top for a visually appealing finish.
Keyword apple, cranberry, healthy, kale, salad