Get ready for a game changer! I do not say this lightly: this is the best kale salad recipe youâll ever need. It supports brain health and itâs great for meal prep as unlike a green salad which wilts quickly, it keeps well in a fridge for a few days. Bonus is that itâs an easy and yummy salad you can make all year long.
Have you ever tried making kale salad? If you have, I’d love to know about your favourite ingredients to make it truly special!
Good To Know
I love using kale in my meals as it has anti-inflammatory and antioxidant properties that play a role in keeping brain cells in tip-top shape.
Allicin is formed when garlic is chopped, crushed or chewed. Allicin has been shown to have antioxidant properties, which can help protect the brain from oxidative stress and damage caused by free radicals. Oxidative stress has been linked to various neurodegenerative diseases and antioxidants like allicin may help combat this process.
Kale is a nutritional powerhouse. Rich in antioxidants like vitamins C and E, kale helps combat oxidative stress and reduce inflammation in the brain. Itâs also a great source of brain-healthy nutrients such as folate, iron and vitamin K, which support cognitive development, oxygen transport and cognitive processes.
I use walnuts in this kale salad as they provide a delicious and natural way to support brain health due to their rich content of omega-3 fatty acids, antioxidants, folate, vitamin B6 and magnesium.
Substitutions
Feel free to switch things up by using dried cranberries, chopped dried apricots or dried cherries instead of raisins.
You can try goat cheese or crumbled blue cheese instead of feta cheese. For a vegan option, consider using crumbled tofu-based feta or a nut-based cheese.
Instead of apples, experiment with pears, diced mango or sliced strawberries.
Substitute walnuts with toasted pecans, almonds or sunflower seeds.
To replace hemp seeds, consider using ground chia seeds, ground flax seeds or pumpkin seeds.
Make it
Gluten free – this kale salad is gluten free.
Dairy free – omit the cheese.
Vegan – omit the cheese or replace it with tofu-based feta or nut-based cheese.
Vegetarian – this kale salad is vegetarian.
Extra health points
For more protein, texture and flavour, top your kale salad with:
- veggie patties made from beans, lentils or grains
- grilled chicken or turkey
- grilled or baked salmon or tuna
- cooked quinoa
- sliced hard-boiled eggs
- roasted chickpeas
Storing, freezing and reheating tips
Store
In the fridge for up to 3 days in an airtight container.
Freeze
Is not recommended.
Watch how to make it step-by-step!
The Best Kale Salad for Brain Health
- Prep Time: 20 mins
- Cook Time: 0 mins
- Total Time: 20 mins
- Yield: 4 big servings (or 6 small servings) 1x
- Category: Salad
- Diet: Vegetarian
Description
You wonât regret making his fresh and easy kale salad! Crisp, nutrient rich, it dances with flavour and texture. Its dressing is simple, yet perfect.
Ingredients
- 7 cups kale
- 1/3 cup raisins (see notes)
- 1/2 cup crumbled feta
- 1 apple cored and diced
- 1 cup walnut pieces toasted
- 1 tbsp hemp seeds
Dressing
- 3 tbsp olive oil
- 2 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 1 tbsp lemon juice
- 1 garlic clove
- 1/2 tsp sea salt
- 1/8 tsp black pepper
Instructions
-
Remove the tough stems and tear the kale leaves into small pieces with your fingers.
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Rinse and pat the kale dry.
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Use a knife to chop the kale finely.
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Gently massage the kale leaves to soften them.
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Toast the walnuts in a small frying pan on medium heat until lightly golden.
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Core and dice the apple into bite-sized pieces.
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Mix the dressing ingredients in a jar with a lid, then shake well.
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In a large bowl, combine kale, raisins, feta, apple, toasted walnuts, and hemp seeds. Coat everything with the dressing.
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Taste and adjust the flavor if necessary, with a little more lemon juice, garlic or sea salt.
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Chill the kale salad in the fridge for at least 30 minutes.
Enjoy!
Notes
You can replace the raisins with cranberries or dried cherries. For many more substitution ideas, check out the Substitution section above.
What To Cook Next
If you enjoyed this kale salad, I guarantee youâll also like this quick and simple brain-healthy pasta salad that is perfect for meal prep and busy days.
What I love about this pasta salad is not only its deliciousness, but also how easy it is to prepare. Plus, the leftovers taste amazing, making it a fantastic option for quick, satisfying meals.
