Appetite for Health: Kale Salad

Experts such as the physicians with the TriHealth Digestive Institute stress the importance of a high-fiber diet for digestive health. High fiber diets are also linked to lower rates of cardiovascular disease, reduction in onset of diabetes and improvement in blood sugar management.

At 36 calories and five grams of fiber per serving with zero grams of fat, kale is a great low-calorie way to add more fiber to your diet. It is also packed with many other vitamins and minerals such as Vitamin A, Vitamin C and Vitamin K. In fact, Kale provides more protein per calorie than beef and more calcium per calorie than milk.

In the latest segment of Appetite for Health, the registered dietitians from the TriHealth Fitness & Health Pavilion share a simple recipe for tasty and satisfying kale salad.

Large head of kale
1-2 red apples (try honeycrisp or really crisp/sweet ones!)
½ c salted/unsalted almonds or mixed nuts
1 teaspoon maple syrup (or honey)
2 tablespoons dried cranberries (or raisins, dates, or any dried fruit)
1-2 tablespoons olive oil
2 tablespoons balsamic vinegar (more to taste)
Salt/pepper to taste
Avocado, sliced

  1. Start by washing your kale and apples well. Strip away the long stems on the kale and put all the washed leaves into a large bowl. Transfer the leaves to a large cutting board and roughly chop. Add the leaves back to the bowl. 
  2. Massage the kale. Drizzle kale leaves in olive oil (about 1 Tbsp), sprinkle with a pinch of salt on top and start squeezing and scrunching the leaves between your hands. After one minute or so, the kale will start to wilt slightly and become less tough/fibrous 
  3. Drizzle honey or maple syrup and balsamic vinegar to the bowl and toss to combine
  4. Add the apple, almonds, dried fruit and avocado. Option to add quinoa, chickpeas, chicken, or any leftover vegetables (like sweet potato).
  5. Serve and enjoy!
Tags: Appetite for Health, Diabetes, Digestive, Healthy Eating, Nutrition and Eating, Weight Loss

Last Updated: March 6, 2018