Maple Kale Salad with Cranberries and Blue Cheese
Servings: 4
Calories: 417kcal
This Maple Kale Salad with Cranberries and Blue Cheese recipe combines sweet dried cranberries, creamy blue cheese, crisp red apples and toasted pecans, all tied together with a tangy-sweet maple dressing. Perfect for any occasion!
Ingredients
SALAD
- 1 large bunch kale (about 6 cups, stems removed, leaves finely chopped)
- 1 medium pink lady apple, unpeeled, finely sliced (see note 1)
- ½ small red onion, finely sliced
- 85 g dried cranberries ("craisins")
- 50 g toasted pecans, roughly chopped (see note 2)
- 75 g blue cheese, crumbled (or feta or goat's cheese)
MAPLE DRESSING
- 3 tbsp olive oil
- 2 tbsp maple syrup
- 1 tbsp dijon mustard
- 2 tbsp apple cider vinegar
- ½ tsp garlic powder
- Sea salt flakes, to taste
- Freshly cracked black pepper, to taste
Instructions
- Prepare the dressing – In a small bowl or jar, whisk together the olive oil, maple syrup, mustard, apple cider vinegar and garlic powder. Season with salt and black pepper to taste.
- Prepare the kale – Place the chopped kale in a large mixing bowl. Pour half of the dressing over the kale.
- Use your hands to massage the dressing into the kale for 1–2 minutes until the leaves are softened and reduced in volume.
- Assemble the salad – Add the apple slices, red onion, dried cranberries, toasted pecans and crumbled blue cheese to the kale.
- Drizzle with the remaining dressing and toss gently to combine.
- Serve – Serve immediately or refrigerate for up to 4 hours before serving. For the best texture, add the pecans just before serving.
Notes
Note 1 – To stop the apple turning brown, I give the slices a quick soak in salted water while I’m prepping the other ingredients – ½ teaspoon of salt per 250 ml (1 cup) of water.
Note 2 – Toast pecans in a dry frying pan over medium heat for 2–3 minutes, stirring often, until fragrant. Remove from the heat immediately (they will continue to deepen in colour as they cool) and set aside on a plate.
Make Ahead
- Dressing – Prepare the dressing up to 3 days ahead and store in the fridge in an airtight container. Shake well before using.
- Salad base – Massage the kale with half the dressing up to 1 day in advance. Add the remaining toppings to the salad just before serving for the freshest texture.
Leftovers
Store leftover salad in an airtight container in the fridge for up to 2 days. The kale holds up beautifully, but other ingredients may become softer and the apple may brown. Add extra pecans before serving to restore crunch. Not suitable to freeze.Nutrition Facts
Maple Kale Salad with Cranberries and Blue Cheese
Amount per Serving
Calories
417
% Daily Value*
Fat
29
g
45
%
Saturated Fat
6
g
38
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
17
g
Cholesterol
14
mg
5
%
Sodium
287
mg
12
%
Potassium
238
mg
7
%
Carbohydrates
37
g
12
%
Fiber
4
g
17
%
Sugar
30
g
33
%
Protein
6
g
12
%
Vitamin A
453
IU
9
%
Vitamin C
6
mg
7
%
Calcium
142
mg
14
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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