Recipes

Epic Kale Salad with Grapes, Toasted Walnuts, and Blue Cheese

Tender pieces of kale with sweet juicy grapes, crunchy walnuts, and salty, tangy blue cheese make the perfect fresh salad for a hot summer day!

Kale, often called a “superfood” is rich in nutrients.  Every time you eat a cup of kale, feel good knowing that you have consumed more than a day’s worth of vitamins A, C, and K!  But know that there are more than a dozen more nutrients packed into those vibrant green leaves!

This green is quite versatile, perfect for baking into chips (like this easy recipe!), sauteing with olive or coconut oil, stirring into soups and stews, and tossing with your favorite vinaigrette!  Kale holds its texture even when dressed with a salad dressing and left in the fridge for a few days. Save yourself time by making the salad once and eating several times!  Quite the WIN!

If you haven’t joined the kale salad bandwagon yet, this is the perfect salad to try out!  It’s packed with sweet and tangy flavors, simple to make, and lasts in the fridge for up to 3 days!  If make-ahead meals are a strategy that saves your weeknights, this is the recipe for you!

Epic Kale Salad with Grapes, Toasted Walnuts, & Blue Cheese

INGREDIENTS

6oz kale, raw, stem removed and chopped into ribbons

1/4 cup extra virgin olive oil

3 tbsp lemon juice

1/3 cup, chopped walnuts, raw

1.5 oz crumbled blue cheese

1 tsp honey

1/4 tsp kosher salt

1/8 tsp ground black pepper

1 1/2 cups, seedless grapes, sliced in half

 

DIRECTIONS

In the bottom of a bowl, whisk together olive oil, lemon juice, salt, pepper, and honey.  Add in kale and toss until coated in dressing.  Top with grapes and refrigerate for 1-2 hours to allow kale to soften (can make this part the day before if desired).  Before serving, toast walnuts in a dry, non-stick pan over medium heat until lightly golden brown, about 5 minutes.  Top kale salad with walnuts before serving.

SERVINGS: 6

SERVING IDEAS

  • Top with grilled chicken or salmon for a complete meal packed with protein, healthy fats and fiber!
  • Toss on some steamed and lightly salted edamame (out of pod) for a vegetarian lunch or light dinner.
  • Swap out the grapes for sliced oranges or mandarin oranges for a citrusy sweet punch!

NOTES

*Bagged kale often has stem pieces which are inedible raw; choose fresh bunched kale at the grocery store or farmer’s market.

**Vinaigrette and grapes sink to the bottom.  Make sure to toss salad before serving.

***If not a blue cheese fan, swap for feta cheese.

 

NUTRITION

183 Calories

16g Fat

3g Saturated Fat

5mg Cholesterol

192mg Sodium

239mg Potassium

9g Carbohydrate

2g Fiber

6g Sugar

4g Protein