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Kale, Carrot & Apple Salad

Kale, Carrot & Apple Salad

Emerald-green lacinato kale is the star of this healthy kale salad, tossed with an easy maple, mustard and apple cider vinaigrette and studded with crisp apples. Toss or massage the kale with the dressing about 30 minutes before you’re ready to serve. The sturdy kale leaves won’t wilt from the dressing and will taste even better after they’ve been marinated in it.


Cider Vinaigrette

  • 1 small shallot, chopped
  • ¼ cup cider vinegar
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons apple cider
  • 1 ½ tablespoons whole-grain mustard
  • 2 teaspoons pure maple syrup
  • ½ teaspoon salt
  • Ground pepper to taste


  • 10 cups coarsely chopped lacinato kale (1-2 large bunches)
  • 2 sweet-tart apples, such as Golden Russet or Jonagold, cut into matchsticks
  • 3 cups matchstick-cut carrots
  • 1 cup matchstick-cut radishes
  • ¾ cup flat-leaf parsley leaves, coarsely chopped


  • To prepare vinaigrette: Puree shallot, vinegar, oil, cider, mustard, maple syrup, salt and pepper in a blender or mini food processor until smooth and creamy.
  • To prepare salad: Toss kale, apples, carrots, radishes and parsley in a large bowl. Drizzle with the dressing; toss to coat.


  • Cover and refrigerate the dressing (Step 1) for up to 2 days. Bring to room temperature before tossing with the salad. Dress the salad (Step 2) up to 30 minutes ahead.

AUTHOR Mary Cleaver
BRAND EatingWell

YIELD 12 servings
ACTIVE TIME 30 minutes
TOTAL TIME 30 minutes


Per serving 95 Calories
Total Fat 4 g
Saturated Fat 1 g
Mono Saturated Fat 3 g
Cholesterol 0 mg
Sodium 175 mg
Fiber 3 g
Protein 3 g
Potassium 421 mg
Added Sugars 1 g
Total Sugars 5 g
Calcium 101 mg
Chromium 1 mcg
Folate 30 mcg
Vitamin E 2 mg
Vitamin B3 1 mg
Carbohydrate Servings 1

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