Kale, Pomegranate & Apple Salad

kale pomegranate apple feta saladLooking for an easy, flavorful salad? This one has protein, fiber and healthy fats – the perfect trifecta – and it’s delicious, too. Hellooo, feta cheese!

Kale, Pomegranate & Apple Salad with Feta & Dijon Vinaigrette
Serves 2
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Prep Time
35 min
Total Time
35 min
Prep Time
35 min
Total Time
35 min
  1. 5 cups kale
  2. 1/2 pomegranate, seeded
  3. 1 Granny Smith apple
  4. 2/3 cup chopped walnuts
  5. 1/2 cup feta cheese (or goat cheese)
For the dressing
  1. 1 tablespoon dijon mustard
  2. 2 tablespoons white vinegar
  3. 3 tablespoons olive oil
  1. Cook the kale. This is optional, but I like sautéing kale in olive oil on the stovetop to soften the leaves. You can also give your kale a deep-tissue olive oil massage, but it still doesn’t get really soft until it soaks overnight.
  2. Slice the apple.
  3. Toast the walnuts (also optional)
  4. Toss all ingredients together in a large mixing bowl. Top with feta cheese.
  5. To make the dressing, whisk the dijon mustard, white vinegar and olive oil in a small bowl. Add 1/4 teaspoon each of salt & pepper. Drizzle over salad. Enjoy!
Adapted from Dressing from Real Simple
Adapted from Dressing from Real Simple
Best Little Nest http://bestlittlenest.com/

Why it’s so good for you:

One cup of cooked kale has only 36 calories but 2 grams of protein, 3 grams of fiber and 3x the daily recommended vitamin A. One cup of cooked kale also has 13x the recommended daily vitamin K, which helps with normal blood clotting for cuts & scrapes.

Pomegranate seeds have antioxidants, which may help reduce the risk of certain diseases. Curious how to peel a pomegranate? Don’t follow my advice (my favorite sweatshirt is still stained red). Check out this video by Cooking for Dads.

Granny Smith apples support healthy bacteria in our digestive tract. Good gut bacteria has been linked to weight control, digestive health and more.

Walnuts are the main protein source in this salad. Adding protein to every meal or snack is the best way to decrease hunger and increase fullness. Don’t let your salads turn into ‘rabbit food’ without protein!

Last but not least, cheese. Gotta enjoy your food, right? Cheese adds flavor and creaminess, and it’s one of the few food sources of vitamin D.

May 3, 2016

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