Primal Blog

Ingredients:

• 4 cups kale, chopped
• 2 medium apples, cored and sliced (choose a crisp variety like Honeycrisp or Gala)
• 1/2 cup walnuts, roughly chopped
• 1/4 cup dried cranberries (unsweetened)
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup red onion, thinly sliced
• 1/2 cup shredded carrots
• 1 tablespoon chia seeds or flaxseeds (optional, for added nutrition)

For the Dressing:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey or maple syrup
• 1 clove garlic, minced
• Salt and pepper, to taste

Instructions:

1. Prepare the Kale:
   • Wash and dry the kale thoroughly. Remove the tough stems and chop the leaves into bite-sized pieces.
   • Place the chopped kale in a large salad bowl. To tenderize the kale and enhance its flavor, drizzle a little olive oil over the kale and massage it gently with your hands for a few minutes until it becomes softer and darker in color.
2. Prepare the Salad Ingredients:
   • Core and slice the apples. If you prefer, you can leave the skin on for added fiber and nutrients.
   • Roughly chop the walnuts and set aside.
   • Thinly slice the red onion.
   • Shred the carrots and set aside.
3. Make the Dressing:
   • In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (or maple syrup), minced garlic, salt, and pepper. Taste and adjust the seasoning as needed.
4. Assemble the Salad:
   • Add the apple slices, walnuts, dried cranberries, red onion, and shredded carrots to the bowl with the kale.
   • Drizzle the dressing over the salad and toss gently to combine.
5. Finish and Serve:
   • If using, sprinkle crumbled feta cheese and chia seeds (or flaxseeds) over the top of the salad.
   • Serve immediately or refrigerate for up to an hour before serving to allow the flavors to meld.

Tips:

• Variations: Feel free to add other seasonal ingredients like pomegranate seeds or roasted sweet potatoes for extra flavor and nutrition.
• Storage: The salad can be made ahead of time, but if you’re planning to store it, keep the dressing separate and add it just before serving to keep the kale crisp.