Super food salad

Kale Salad with Apples and Carrots

It’s no secret that kale is the new black, and recently I did a few Google searches to gather some intelligence on exactly what all of the hoopla was about. Holy Cow. A hefty dose of Omega 3 and 6. Off the charts for vitamin A and K, and way up there for calcium and potassium.

Even though raw is a better way to keep all of the goodness intact, a little steaming or sauteing creates a critical mass of kaleness that would be tough to consume in a raw form.

Last night’s Kale Salad was possibly the best of both worlds. 20 seconds of blanching in salted boiling water reduced the mass by about two-thirds, while maintaining some of the substance of the leaves and even enhancing the color. Apples and a lemon vinaigrette added just the right tartness and shredded carrots provided the perfect color contrast.


  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. fresh squeezed lemon juice
  • 1/2 tsp. kosher salt
  • 1/2 tsp. freshly ground black pepper
  • 1/3 cup olive oil
  • 1 extra large or two medium-sized bunches of curly kale. Center stem removed and leaves torn into pieces.
  • 1 large carrot peeled and grated or finely diced
  • 1 large apple (preferably Granny Smith) peeled, cored and finely diced
  • 3 sliced green onions with both green and white parts included


  • Bring a large pot of salted water to a boil. Immerse kale leaves in the boiling water just until their color deepens — 20 seconds.
  • Drain immediately and rinse with cold water.
  • Vigorously spin leaves in a salad spinner or blot with a clean kitchen towel to remove excess water.
  • While kale is drying, combine vinegar, lemon juice, salt, and pepper. Whisk in olive oil or shake vigorously in a covered jar.
  • Gently toss kale, carrots, apples and onions in a salad bowl. Top with vinaigrette and toss to distribute evenly.


One thought on “Kale Salad with Apples and Carrots”

  1. Made this salad last night and loved it. I made it into a complete meal by a sprinkle of sunflower seeds, chopped avocado,feta cheese and a chopped hard cooked egg.
    That’s lunch today. Can’t wait!

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