Kale, golden beet and Apple Fall Harvest Salad

We eat a lot of salads. I try to make a big salad every week. Gone are the days when all salads consisted of was boring iceberg lettuce with 100o island dressing (no ofence if thats what you like). When it comes to making salads I always go for something that is hearty, seasonal and nutrient dense. This kale, golden beet, and apple fall harvest salad checks off all the boxes and makes a perfect salad.

On Sundays, I set a couple hours aside for meal prep. If I want my family to eat healthy throughout the week I need to plan for success, which meals a little planning, something Mr D would say I am obsessed with. I usually make a soup, baked oats, a baked item for the kids lunch and a hearty salad like this roasted beet, quinoa and carrot salad. We love beets. Not only are they super healthy but their sweet taste is a big bonus with my girls. For this kale salad, I opted to try a new salad and combine the flavours of fall with gala apples and golden beets.

Kale, golden beet and Apple Fall Harvest Salad

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Ingredients

  • 4 cups of finely chopped kale
  • 6 roasted golden beets
  • 2 apples, chopped ( I used gala)
  • 1 cup of quinoa, cooked
  • 1/2 cup of pumpkin seeds, roasted
  • 1/2 cup of chopped flat leaf parsley
  • 1/2 cup of crumbled feta cheese
  • Dressing:
  • 4 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp dijion mustard
  • 2 tsp honey
  • 1 garlic crushed
  • salt and pepper to taste

Instructions

  1. Combine all salad dressing ingredients in a jar and mix well.
  2. Massage kale with salad dressing until shiny and well dressed.
  3. Add the rest of the vegetables and quinoa to kale.
  4. Toss with salad dressing.
  5. Add pumpkin seeds and crumbled feta cheese.
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http://www.zestnutrition.ca/kale-and-apple-fall-harvest-salad/

It’s been a while since I posted a kale salad. Let’s just say they are not a family favorite, someone usually gives me the dreaded look. I have to admit I wasn’t a kale fan in my younger days. The trick to kale is to remove it from the stems, chop it finely and massage it with the dressing or olive oil. The longer it sits the better it tastes.  Unlike other green salads, kale can be made ahead of time and does not wilt. Another reason to love kale salads.

 

Kale is nutrient dense, low in calories, and rich in fat soluble vitamins A, C and K. Kale is an excellent source of phytochemical’s lutein and zeaxanthin which play an important role in eye health. Like other green leafy vegetables, kale has been linked to lower levels of cancer, heart disease, and osteoporosis.

This amazing kale, golden beet and apple fall harvest salad dressed with a tangy homemade dressing is nutrient dense and tastes amazing.

Do you like kale? Please share your favorite recipes!

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