Massaged Kale Salad with Apples and Nuts

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Prep Time: 15 minutes
Cooking Time: 0 minutes

Ingredients

  • 1/2 bunch of kale (about 1/2 lb) cut into small pieces, stems removed
  • 1 tbsp olive oil
  • Juice of 1 lemon (2 tbsp)
  • 1 medium apple, sliced into thin half-moon pieces
  • 2 tbsp grated asiago or parmesan cheese
  • 3/4 cup walnuts or almonds (optional: toasted)

Instructions

  1. Wash and cut kale into small pieces, drizzle with olive oil and lemon juice (dressing mixture) in a salad bowl.
  2. With clean hands, massage kale thoroughly for about 20 seconds, until dressing is evenly distributed and kale is a richer, darker green color.
  3. If toasting nuts, heat in toaster oven on 300 degrees for about 4-5 minutes.
  4. Combine apples, cheese, and nuts with massaged kale. Serve and enjoy!

Nutrition Facts

Massaged Kale Salad with Apples and Nuts Nutrition Facts

  • Number of Servings Per Container: 2 - 4
  • Serving Size: 1 cup
  • Calories: 230
  • Total Fat: 0g 
    • Saturated Fat: 2.5g, 13%
    • Trans Fat: 0g
  • Cholesterol: Less than 5mg, 0%
  • Sodium: 70mg,3%
  • Total Carbohydrate: 13g, 5%
    • Dietary Fiber: 4g, 15%
    • Total Sugars: 5g
      • Added Sugars: 0g, 0%
  • Protein: 7g, 14%
  • Vitamin D: 0mcg, 0%
  • Calcium: 110mg, 8%
  • Iron: 2mg, 9%
  • Potassium: 400mg, 9%