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October 2, 2019 Updated October 5, 2020 By Rebecca Entrees

Kale Apple and Pecan Salad

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kale, apple and pecan salad on a plate
kale, apple and pecan salad on a plate

This hearty kale, apple and pecan salad goes really well with a simply grilled pork chop. It’s a simple fall salad that’s bursting with flavor, and done in 10 minutes. It’s got crisp apples, massaged kale, and glazed pecans with a tangy maple mustard vinaigrette.

kale apple and pecan salad over a pork chop with ingredients on a table

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How will this kale, apple and pecan salad make your life easier?

You’ve got a simple maple mustard dressing, with just a few ingredients topping a 3 ingredient salad. It’s bursting with flavor, yet just has a handful of ingredients in it. You could also make this simple sauteed kale salad, kale salad with a pomegranate balsamic dressing, or warm harvest bowl.

What makes this kale apple and pecan salad so great?

  • Kale
  • Apple
  • Pecans
  • And a salad dressing made with just olive oil, apple cider vinegar, maple syrup, mustard, and a pinch of salt

How do I make this Kale Apple and Pecan Salad?

hands removing kale leaves from the stalks

Mix dressing in mixing bowl by adding 1 tbsp olive oil, 1/2 tbsp apple cider vinegar, 1/2 tsp each maple syrup & dijon mustard, and 1/8 tsp salt. Whisk together and set aside.

Expert Tip: If you won’t eat all the salad in one setting, I’d recommend mixing the dressing in another air tight container to store for later. Use dressing on remaining salad or use as a marinade for pork or chicken.

Next prepare kale by removing kale ribs with your hand by holding the kale stalk at the bottom with both hands, then push one hand up toward the top of the leaf, pushing the leaves off the stalk.

hands massaging kale

After you’ve removed the leaves, grab kale and rub together with your two hands for a minute +. Stop when kale is softened. This will soften the leaves and make them easier to eat. Add kale to mixing bowl with dressing in it.

Expert Tip: You can sprinkle kale with a pinch of salt to soften it more quickly. I recommend massaging kale whenever you plan to eat it raw.

Chop 1/2 apple into bite sized pieces, add to mixing bowl. Add 1 tbsp glazed pecans to bowl as well.

kale, apples, and pecans in a glass mixing bowl with other ingredients surrounding it

Mix salad together with tongs.

Even though this salad, is really easy on it’s own, I recommend serving it with a really simple protein. Apple + pork is such a great flavor combination, so I highly recommend eating this salad with a pork chop on the side.

Expert tips

  • Massage the kale so it’s easier to eat.
  • Sprinkle kale with a pinch of salt to soften it more quickly. I recommend massaging kale whenever you plan to eat it raw.
  • If you won’t eat all the salad in one setting, I’d recommend mixing the dressing in another air tight container to store for later. Use dressing on remaining salad or use as a marinade for pork or chicken.
  • Serve with a pork chop, or cut pork up and add to the salad

FAQ

What type of kale is best for salads?

There are 3 main varieties of kale: curly kale, black kale, and red kale. All are good to use in salads. You can buy the variety that’s available or the best price. And then massage it before using as described below.

Should you eat kale stems?

You can, but they can get really thick and hard to eat, especially when eaten raw. Remove them by holding the bottom of the stem in one hand and the other at the base of the leaves, then slide your hand at the base of the leaves up to the top of the leaf, this should pull the leaves off easily so you can toss the stems without wasting much of the leaves.

If you plan on using them, chop them into small pieces and cook them thoroughly.

How do you make kale less tough?

Massage it. You do this by removing kale ribs with your hand by holding the kale stalk at the bottom with both hands, then push one hand up toward the top of the leaf, pushing the leaves off the stalk. After you’ve removed the leaves, grab kale and rub together with your two hands for a minute +. Stop when kale is softened. This will soften the leaves and make them easier to eat. You can sprinkle kale with a pinch of salt to soften it more quickly. I recommend massaging kale whenever you plan to eat it raw.

Can you eat kale raw in a salad?

Absolutely, but the kale will be easier to chew if you massage it first. Read the section about making the kale softer in the section below this. You can also cook the kale like in both of these warm kale salads- simple sauteed kale salad, warm kale salad with pomegranate balsamic dressing.

kale, apple and pecan salad over a pork chop on a plate with a blue towel on the side and a sliced apple

Ways to repurpose this salad

Chop up a pork chop, or leftover pork, add it to the salad, and eat for leftovers.

Other recipes using kale, apples, and pecans

  • (kale, apples) Harvest Bowl with Kale & Butternut Squash
  • (kale) Sausage & Egg Breakfast Casserole
  • (apples) Skillet Pork Chops with Apples, dip them in this 2 Ingredient PB dip, No Bake Apple Tart with Yogurt Filling
  • (pecans) add them to any salad.

Did you make this kale apple and pecan salad? Leave me a comment & rating to share how it turned out!

kale, apple and pecan salad on a plate
Print Pin
5 from 5 votes

Kale Apple and Pecan Salad

This hearty kale, apple and pecan salad goes really well with a simply grilled pork chop. It's a simple fall salad that's bursting with flavor.
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Servings 1 person
Author Rebecca

Equipment

  • medium mixing bowl
  • knife
  • cutting board
  • Measuring Spoons
  • Measuring Cups
  • whisk
  • tongs

Ingredients

  • 2 stalks kale
  • 1/2 whole apple I used a Pink Lady apple but golden delicious, honeycrisp, granny smith, or braeburn would be delicious in this recipe
  • 1 tablespoon olive oil
  • 1/2 tablespoon apple cider vinegar
  • 1/2 teaspoon maple syrup
  • 1/2 teaspoon dijon mustard
  • 1/8 teaspoon salt
  • 1 tablespoon glazed pecans or regular

Instructions

  • Add 1 tbsp olive oil, 1/2 tbsp apple cider vinegar, 1/2 tsp each maple syrup, dijon mustard, and 1/8 tsp salt to mixing bowl. Whisk together. Set aside.
  • Prepare 2 stalks kale by removing kale ribs with your hand by holding the kale stalk at the bottom with both hands, then push one hand up toward the top of the leaf, pushing the leaves off the stalk. After you've removed the leaves, grab kale and rub together with your two hands for a minute +. Chop into bite sized pieces. Transfer to mixing bowl with dressing in it.
  • Chop 1/2 apple into bite sized pieces. Transfer to mixing bowl. Add 1 tbsp glazed pecans to mixing bowl. Mix together with tongs. Serve with pork or another protein.

Video

Apple Pecan Salad

Notes

  • Massage the kale so it’s easier to eat.
  • Sprinkle kale with a pinch of salt to soften it more quickly. I recommend massaging kale whenever you plan to eat it raw.
  • If you won’t eat all the salad in one setting, I’d recommend mixing the dressing in another air tight container to store for later. Use dressing on remaining salad or use as a marinade for pork or chicken.
  • Serve with a pork chop, or cut pork up and add to the salad

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Categories: Entrees

About Rebecca

Welcome! Iโ€™m Rebecca, a food loving dietitian. On Nourish Nutrition, youโ€™ll find real, quick, and nourishing recipes for one that'll get you to want to cook for yourself, because you deserve it.

Previous Post: « Fig and Prosciutto Pizza
Next Post: Stuffed Squash with Ground Beef and Rice »

Reader Interactions

Comments

  1. Ellen says

    October 2, 2019 at 10:33 am

    Such a great fall salad! I can imagine serving this all season long.

    Reply
  2. Sapana says

    October 2, 2019 at 10:34 am

    5 stars
    I love how simple and delicious this salad is! Can’t wait to use the apples I picked up at the farmers market this past weekend to make this salad – I’m sure it will be a favorite!

    Reply
  3. Alison says

    October 2, 2019 at 10:53 am

    5 stars
    I literally get cravings for kale salad! This is a delicious and simple salad that’s perfect for those times I get a kale craving. A quick lunch too!

    Reply
  4. Sara Welch says

    October 2, 2019 at 10:56 am

    5 stars
    Such a light and refreshing salad! Looking forward to enjoying this for lunch again this afternoon!

    Reply
  5. Kelly Anthony says

    October 2, 2019 at 11:47 am

    5 stars
    I’ve always massaged my kale but I didn’t know the tip with the salt. Thanks for sharing and your salad looks delicious!

    Reply
  6. Anna says

    October 3, 2019 at 12:52 am

    5 stars
    Wow! I love apples in salads. It looks delicious! Sure, it’s also very healthy. Thank you for sharing this recipe, Rebecca! And I appreciate you posted a video. It’s rather helpful!

    Reply
    • Rebecca says

      October 3, 2019 at 6:03 pm

      Yay! thanks Anna! I’m glad you find the video helpful

      Reply

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