Kale and apples and beets...oh my! This kale crunch salad recipe is a satisfying crunch of summer's best recipes. Topped with tofu feta cheese and maple dijon dressing, every bite tastes blissful.
Summer is the best time of year to find the freshest vegetables. My weekly trips to the farmer's market inspire my salad creations. Today, for instance, the kale was so crispy and vibrant! I made a kale crunch salad recipe for dinner, and there wasn't a morsel on the platter for leftovers.
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One of nature's most nutrient-dense foods, kale is an acquired taste for some. Those who appreciate its texture and know how to make a kale salad love and appreciate its firm texture and outstanding nutritional value.
Kale is a member of the cruciferous vegetable family, along with cauliflower, Brussels sprouts, cabbage, broccoli, and collard greens, rather than a member of the lettuce family.
The key to enjoying kale is knowing how to prepare it.
What is Nutrient-Density?
Dr. Joel Fuhrman created the aggregate nutrient density index, or ANDI. The ANDI ranks many common foods based on how many nutrients they deliver.
Each of these whole foods is given a score based on the equation H=N/C: food's health equals the nutrients it delivers per calorie. Each ANDI score is based on a possible score of 1,000 – 0, with 1,000 being the most nutrient dense and 0 being the least nutrient dense.
Kale, for example, scores 1000 on the ANDI chart as one of the highest-ranking vegetables for nutrient density.
For this kale crunch salad recipe, let's see how each ingredient measures.
Kale Crunch Salad Ingredients
- Kale (1000): Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
- Compari Tomatoes (164): Campari tomatoes are classified as cocktail tomatoes, slightly bigger than a cherry tomato but smaller and rounder than a plum tomato.
- Beets (97): I bought Trader Joe's packaged roasted beets as a shortcut to roasting beets. It's one of my favorite Trader Joe's products.
- Red Onion(50): Red onions are sweet and tangy. When looking at the health benefits of onions, red onions are superior to other onions! Generally, yellow and white onions contain more fiber and more sulfur, but red onions have more antioxidants (quercetin and anthocyanin) and cancer-prevention properties.
- Tofu Feta Cheese(37): Tofu Feta Cheese is one of my favorite ways to add soy protein to a salad as a condiment rather than a whole serving of tofu.
- Celery(135): Celery can be a healthful part of your diet. It contains anti-inflammatory and antioxidant compounds and may support digestion.
- Granny Smith Apples (73): Green apples, also called Granny Smith apples, are low-calorie, fat-free, cholesterol-free, and sodium free; they contain fiber and vitamin C. Eating low-calorie foods high in fiber can help support a healthy weight. Apples contain two types of fiber; soluble and insoluble. Fiber is beneficial for heart and gut health.
- Cucumbers(50): I love English cucumbers in a salad. They contain fewer seeds and are less watery than other cucumbers.
- Almonds(38): Almonds are one of the most nutrient-rich nuts. They are among the best non-dairy sources of calcium and are high in protein, Vitamin E, fiber, minerals, and heart-healthy fats. A handful of almonds contains 6 grams of protein, 3.5 grams of fiber, and 75mg of calcium.
As you can see, this kale crunch salad recipe is full of nutrient-dense ingredients.
Kale Crunch Salad Ingredient Substitutions
- Collard greens have the same nutrient-density score as kale. Collard greens are softer and easy to digest if you have digestive issues or struggle with eating kale.
- Cherry tomatoes are robust with flavor and slightly smaller than Compari tomatoes.
- If you don't like beets, substitute carrots instead. They are sweet and delicious in a salad and score 336 on the ANDI scale.
- Yellow or white onions are excellent substitutes for red onions in recipes.
- There are a few vegan feta cheese options available at the grocery store. If you are trying to avoid soy products, try making tofu feta cheese with chickpea tofu instead of soy based tofu.
- Fennel or jicama is similar in texture to celery. However, fennel has a black licorice flavor.
- Choose your favorite apples. Honey Crisp Apples, for instance, are sweet rather than tart like Granny Smith apples.
- Persian cucumbers are similar to English cucumbers.
- The best stand-ins for almonds that are nuts are hazelnuts, Brazil nuts, cashews, and unsalted pistachios.
How to Make Kale Crunch Salad
- I suggest chopping the kale finely. Not only does this make the kale leaves softer, but it also makes it easier to digest.
- Place the chopped kale on a large platter or in individual bowls.
- Toast the sliced almonds in a dry pan on the stove over medium-low heat, stirring often to prevent burning. Do not leave the pan unattended. The nuts cook quickly.
- Begin by scattering ¼ of each ingredient on top of the chopped kale, rotating ingredients while scattering and layering on the ingredients.
- Top with toasted almonds and tofu feta cheese.
- As a result, the ingredients are equally distributed throughout the kale crunch salad recipe.
- Dress the kale crunch salad with Maple Dijon Dressing or Lemon Basil Dressing.
Recipe FAQs
Kale is much more nutritious than kale. Although some think kale is more challenging to digest than lettuce, kale is easily softened by chopping it finely and massaging it.
Kale is excellent for cleaning the colon and protecting the digestive system from bad foods consumed that are not necessarily healthy.
Some research indicates kale is healthier raw than cooked for the most nutrition. Cooking kale may lower its antioxidant and vitamin C content.
Tips
- Remove the stems from the kale leaves by cutting down both sides of the stem and discarding the stem.
- Chop the kale finely; this will ease chewing as well as digestion.
- Cut the other vegetables and fruits into bite-sized pieces in similar sizes to make eating more pleasurable.
- Dress this salad in advance to soften the kale before serving.
- Wait to add the toasted nuts until ready to serve the salad. Keep leftover nuts on the side to prevent them from getting soggy.
Add a nutrient-dense salad like this kale crunch salad recipe to your daily meal plan for better health with incredible flavors. Healthy never tasted so good.
If you love this kale crunch salad recipe, give us a 5-star review and comment below. We would love to hear from you!
📖 Recipe
Kale Crunch Salad
Ingredients
Kale Crunch Salad
- 2 large Bunches of kale Stems removed and finely chopped
- 7 Compari tomatoes Cut into quarters (1 cup)
- 5 Roasted Beets Sliced thin
- 1 small Red onion Sliced thin (½ cup)
- ½ cup Tofu Feta Cheese
- ½ cup Celery Diced
- 2 Granny Smith Apples Cored and cut into bite-sized pieces
- ½ cup Cucumber Cut into slices, then cut in half
- ¼ cup Sliced Raw Almonds Toasted
Dressing Suggestions
- ½ cup Maple Dijon Dressing
- ½ cup Lemon Basil Dressing
Instructions
Salad
- Cut the stems away from the kale leaves, and discard them.
- Chop the kale finely and place on a platter or in individual serving bowls.
- Divide the salad toppings and scatter over the top of the kale to layer the ingredients.
- Sprinkle with tofu feta cheese.
Toasted Almonds
- In a small skillet over medium heat, add the raw sliced almonds.
- Stir often, moving the nuts with a wooden spoon.
- Do not leave the nuts unattended. They cook quickly.
- Remove the nuts from the heat source.
- Add the toasted nuts to the salad as a garnish after dressing.
Dressing
- Choose one of the two dressing options.
- Toss the salad and add the nuts last.
Notes
- Remove the stems from the kale leaves by cutting down both sides of the stem and discarding the stem.
- Chop the kale finely; this will ease chewing and digestion.
- Cut the other vegetables and fruits into bite-sized pieces in similar sizes to make eating more pleasurable.
- Dress this salad in advance to soften the kale before serving.
- Wait to add the toasted nuts until ready to serve the salad. Keep leftover nuts on the side to prevent them from getting soggy.
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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