Live Whole Health #241: Kale salad with apples, cranberries, pecans

As the leaves change and the air turns crisp, it’s the perfect time to celebrate the abundance of fall foods that not only taste delicious but also offer a bounty of nutrition. From hearty kale to juicy apples, tart cranberries and crunchy pecans, these seasonal gems are packed with goodness that can nourish your body and delight your taste buds.

Fresh fall foods

Kale: This leafy green powerhouse is rich in vitamins A, C and K, as well as antioxidants that help protect against disease. Kale’s hearty texture and earthy flavor make it a versatile ingredient that can be used in salads, soups, stews and even smoothies.

Apples: Juicy and sweet, apples are not only a delicious snack but also a rich source of fiber and vitamin C. They’re perfect for baking into pies and crisps, or for adding a crunchy sweetness to salads and oatmeal.

Cranberries: Tart and tangy, cranberries are bursting with antioxidants and vitamin C, making them a superfood for your immune system. Enjoy them fresh in salads or sauces, or dried in baked goods and trail mix.

Pecans: These buttery nuts are loaded with healthy fats, fiber and antioxidants, making them a nutritious addition to your diet. Sprinkle them on salads, oatmeal or yogurt for a crunchy boost of flavor and nutrition.

Kale salad with apples, cranberries and pecans

Check out this 2.5-minute cooking demonstration by VHA’s Healthy Teaching Kitchen preparing a salad with all of these in-season foods. The combination of flavors and textures makes this salad a Veteran favorite for enjoying the bounty of the season in a quick and easy recipe.

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Hungry for more?

Hungry for more information, tip, and ideas for how to have a healthy relationship with food and drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Recipe

Prep: 20 minutes | Cook: 10 minutes | Total: 30 minutes.

Yield: 4 servings.

Ingredients

Salad

• ½ cup pecans.
• 8 oz kale (I use regular curly green kale, but you can use Lacinato, Dinosaur, or Tuscan Kale).
• 4-5 medium radishes.
• ½ cup dried cranberries (or dried cherries).
• 1 medium Granny Smith apple (or another crisp tart apple).

Dressing

• 3 Tbsp olive oil.
• 1 ½ Tbsp apple cider vinegar (or white wine vinegar).
• 1 Tbsp smooth Dijon mustard.
• 1 ½ tsp honey.
• Sea salt and freshly ground pepper, to taste.

Directions

1. Preheat the oven to 350°F and spread the pecans on a baking tray. Toast them until lightly golden and fragrant, about 5 to 10 minutes, tossing them once or twice to make sure they bake evenly. Remove the tray from the oven and set them aside to cool.

2. Pull the kale leaves off from the tough stems and discard the stems. Use a chef’s knife to chop the kale into small, bite-sized pieces. Transfer the kale to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.

3. Thinly slice the radishes (this is easier to do if you first chop off the root end so you can place the base of the radish flat against your cutting board). Add them to the bowl.

4. Coarsely chop the pecans and cranberries (or cherries) and add them to the bowl. Chop the apple into small, bite-sized pieces and add it to the bowl as well.

5. In a small bowl, whisk the dressing ingredients together and pour the dressing over the salad. Toss until the salad is evenly coated with dressing. Serve immediately, or for even better flavor, let the salad marinate in the dressing for 10 to 20 minutes beforehand.

Recipe Notes

Recipe adapted from The Smitten Kitchen Cookbook by Deb Perelman.

Nutrition Facts Per Serving: Calories: 309 | Total Fat: 21 g | Sodium: 116 mg | Total Carbohydrate: 31 g | Protein: 4 g.