Tasty Kale Apple Walnut Salad

The fall is the perfect time to enjoy this delicious Kale Apple Walnut Salad because both kale and apples are in season!  This salad is a combination of many delicious flavors.  It’s crunchy, tangy, and sweet from the cranberries, apples, honey, creaminess from the goat cheese, and tartness from the Granny Smith apples and lemon juice. 

And not only does this salad have a great taste, but the nutrition content is outstanding! It is vegetarian and gluten-free and has loads of fiber, vitamin A, and more. Check out the nutritional benefits of this salad below.

Kale Apple Walnut Salad in a bowl
Kale Apple Walnut Salad

Ingredients for Kale Apple Walnut Salad

  • Baby Kale – Baby kale is more similar in texture to arugula or baby spinach.  But you can use kale instead of baby kale if you prefer.
  • Apples – Adding apples to a salad is a great way to add sweetness and crunch! Delicious!
  • Walnuts – And walnuts also add more texture and nutrients such as fiber, protein, and omega-3 fatty acids.
  • Goat Cheese – Using goat cheese with this salad makes it creamy, balancing the sweetness and tanginess you get from the apples and lemon juice.
  • Dried Cranberries – Not only do the cranberries add a splash of color, but the sweet, tart flavor is fantastic in this salad.
  • Dijon Mustard – This is the perfect ingredient in a salad dressing to add lots of flavor.
  • Honey – And if you have the Dijon, you need the honey to balance it out with sweetness.

You can substitute the walnuts for another nut, such as pecans or sliced almonds. And instead of dried cranberries, try dried blueberries or cherries.

Apple cider vinegar can also replace the lemon juice in this kale apple salad recipe.

baby kale in a bowl, dried cranberries, goat cheese, walnuts in separate containers, and 2 apples on the side
Ingredients for Kale Apple Walnut Salad

Step by Step Instructions

First, prepare the salad dressing in a small bowl by combining the Dijon mustard, extra virgin olive oil, lemon juice, honey, sea salt, and black pepper.  Stir well with a whisk and set aside.

Next, add the chopped apples and goat cheese to a bowl.  Then drizzle the dressing over the salad mixture, tossing gently to coat.  Then add the walnuts and the dried cranberries to the apple mixture and stir together.

chopped apples and goat cheese in a bowl

Place the baby kale into a serving bowl or individual bowls and top with apple mixture. Enjoy!

Kale Apple Walnut Salad in a bowl

Common Questions

What are some good substitutes for apples in salads?

An excellent substitute for apples in salads is pears. You still get the delicious, sweet crunch that apples have, but pears have a slight grittiness. And pears also go so well with kale salads, goat cheese, and walnuts.

Can kale salad be made in advance?

If you use regular kale instead of baby kale, you can prepare the salad recipe in advance because it is a sturdier green. Baby kale is more delicate and wilts faster than other greens, such as spinach. Make sure to massage the kale to break down the fibers and make it more tender.

What can you serve with a kale salad?

While this Kale Apple Walnut Salad can stand on its own, you can pair this salad with a vegetarian soup. Try this Slow Cooker Lentil Soup with Vegetables! Or you can serve it with a few slices of crusty French bread.

Nutritional Benefits

Baby Kale

Baby kale is kale harvested at an early stage of plant growth, which is usually between 15 to 35 days after planting.  It has a milder flavor, is more tender, and is easier to eat raw, like in salads.

Kale is known for its powerful nutritional benefits; you get the same benefits in baby kale.  Kale is a nutrient-dense food and has 25% of the Daily Value (DV) from vitamin A, 20% DV for calcium, and a whopping 130% DV for vitamin C! There is also 2.1 mg of iron, 700 mg of potassium, 999 mcg of vitamin K and 200 mcg of folate. 

Now you see why this is a nutrient-dense food!

Apples

Apples are one of the most popular fruits and are delicious!  They are high in fiber, with 4 grams in a medium-sized apple.  This fiber is insoluble and soluble, which helps keep you full, promotes healthy gut bacteria, and can help with weight loss. 

In addition to fiber, apples are a good source of vitamin C and potassium.  And they also have antioxidants such as quercetin which has anti-inflammatory, anti-viral, and antidepressant effects.

Walnuts

Walnuts are another nutrient-packed ingredient in this salad. Typically nuts contain high amounts of healthy fats, and walnuts have a higher percentage of omega-3 fatty acids than other nuts. Omega-3 fatty acids have anti-inflammatory benefits and are great for heart health. 

Walnuts also are an excellent source of protein and fiber, which helps promote fullness.  Also, walnuts have several vitamins and minerals, including copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E!

Dried Cranberries

These delicious little berries are known for their tart taste and a touch of sweetness. They are an excellent source of vitamin C with 73% of DV, which boosts the immune system and can help remove harmful bacteria from the body, such as Urinary Tract Infections (UTIs).

Dried cranberries also contain a good source of potassium which helps to steady blood pressure. In addition to potassium, dried cranberries contain magnesium which helps relieve muscle soreness and muscle cramps.

Honey

Honey is a natural way to add sweetness to foods and beverages.  And honey is slightly better than refined white sugar but still should be used with caution because it can raise blood sugars in people with diabetes. 

It is an excellent source of antioxidants and has been shown to reduce the risk of heart attacks, strokes, and some types of cancer. And the antioxidants in honey have been shown to lower blood pressure.

Storage Instructions and Tips

  • Because apples can turn brown quickly, I recommend chopping the apples and adding them to the salad dressing soon after.  Or you can squeeze some lemon juice to help prevent them from browning.
  • And eating this salad soon after preparing will help prevent the apples from becoming soggy.
  • You can prepare the dressing and store it in an airtight container until it is ready to serve. The salad dressing will keep in the refrigerator for up to 5 days. Assemble the kale, apples, and goat cheese just before serving.
  • Storing this salad after the dressing has been added to baby kale is not recommended since it will become wilted.

One of the best things about the fall season is enjoying the variety of fresh vegetables and fruits available. Simple Sautéed Butternut Squash is a delicious side dish to enjoy the fall flavors. And the butternut squash tastes so delicious with thyme and garlic. Your family will love it!

sauteed butternut squash cubes in a bowl.
Sauteed Butternut Squash

Why You’ll Love this Recipe!

  • Butternut squash is full of excellent nutrients!
  • It is the perfect side dish for the fall and winter seasons.
  • It is naturally gluten-free, dairy-free, vegetarian, and vegan.
  • And it is simple; you only need six ingredients.

Ingredients and Substitutions

  • Butternut squash – melts in your mouth once it is perfectly cooked.
  • Olive oil – is needed to saute the squash. Feel free to use your favorite oil, such as avocado oil.
  • Salt and pepper – help to bring out the flavor!
  • Garlic powder – adds the perfect combination of flavor with squash.
  • Dried thyme – pairs well with squash, adding just a hint of earthy, floral, peppery flavor.
butternut squash, olive oil, and spices in a ramekin.
Ingredients

You can substitute another type of squash, such as acorn squash or honeynut squash. Or this recipe would also be delicious using sweet potatoes. Sweet potatoes have a similar starchy, sweet quality compared to butternut squash.

Also, if you prefer to use fresh thyme, then make sure to increase the fresh thyme to about 3/4 teaspoon to 1 teaspoon because dried thyme has more flavor in a smaller amount.

How to Cut Butternut Squash

Cutting butternut squash may seem a little daunting initially, and you may wonder where to start. Here is a quick guide to cutting butternut squash.

  1. Cut the squash’s top 1/2-inch (including the stem), and discard. Repeat by slicing off the bottom 1/2-inch of the squash, and discard.
  2. Peel all the skin off the squash using a vegetable peeler while carefully holding the squash with your other hand. Discard the peel.
  3. Then, lay the squash on its curvy side and slice it down the center. Next, cut each piece in half down the center vertically so you have four squash pieces.
  4. Using a spoon, scoop out and discard the seeds and pulp.
  5. Then, place the flat sides of the squash against your cutting board, carefully cut it into slices, and then cube it into your desired size pieces. I recommended cutting the squash into 1/2-inch to 3/4-inch cubes, so it cooks faster.

Step-by-Step Instructions

  1. First, prepare the butternut squash by cutting and peeling, then cut it into bite-sized pieces. These will be about ½ inch cubes. 
squash cut into cubes.

2. In a large skillet, heat olive oil over medium heat. Add the butternut squash and stir. Then season with salt, black pepper, garlic powder, and dried thyme. Sauté squash for about 12-15 minutes, stirring regularly. 

3. Once the squash is fork-tender and lightly browned on the outside, it is ready!

sauteed butternut squash in a bowl.
Sauteed Butternut Squash

Common Questions

What flavors go well with butternut squash?

Some other flavors that go well with butternut squash, besides garlic and thyme used in this recipe, are cinnamon, nutmeg, cloves, cardamom, rosemary, sage, brown sugar, maple syrup, or honey. In addition, bacon, sausage, or ham are delicious savory flavors that pair well.

How long does it take for butternut squash to soften?

Generally, it takes 10-15 minutes to soften butternut squash if you are sauteeing or 30-40 minutes if roasting. You can also help to soften butternut squash before peeling and cutting it by poking holes in the skin using a fork, then microwave for 2 minutes.

Nutritional Benefits

The main star of this recipe is, of course, the butternut squash. So naturally, most of the nutritional benefits of this recipe are from this delicious fruit! Yes, it is technically considered a fruit. However, we typically consider it a vegetable.

Butternut squash has 82 calories in 1 cup cooked. It contains vitamins and minerals such as vitamins C, E, and B6, magnesium, potassium, and manganese. But the highest of all the vitamins in butternut squash is vitamin A, with a whopping 457% of the daily value!

Also, butternut squash is high in fiber, with 7 grams in 1 cup cooked. High fiber foods are beneficial for healthy digestion and weight management.

Storage Instructions

  • To store cooked butternut squash, refrigerate it in an airtight container for up to 3 days.
  • To freeze cooked butternut squash, spread it on a baking sheet covered with parchment paper for 3-4 hours. Then remove the squash and place it in a sealable plastic bag or storage container for up to 3 months.

Tips

  • You can prepare the butternut squash in advance. First, peel and cube the squash, then refrigerate in an airtight container for up to 3 days before cooking.
  • If you prefer to make this recipe even more manageable, buy pre-chopped butternut squash at the grocery store. You will need 6-8 cups of chopped butternut squash.

More Healthy Side Dish Ideas!

Be sure to take pictures of your Sautéed Butternut Squash masterpiece and tag Nosh Nourish Wander on Instagram if you make this recipe! Also, pin this recipe to your Pinterest board!

What are some other types of salad greens that you love?   Leave your answers in the comments below! Also, be sure to leave a rating and comments about the recipe! Thank you!

More Recipe Ideas!

apples, goat cheese, dried cranberries on top of baby kale in a bowl.

Tasty Kale Apple Walnut Salad

The fall is the perfect time to enjoy this delicious Kale Apple Walnut Salad because both kale and apples are in season! This salad is a combination of many amazing flavors.
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine American
Servings 4
Calories 273 kcal

Ingredients
  

  • 2 cups Granny Smith apples
  • 2 cups Gala or Braeburn apples
  • ¼ cup crumbled goat cheese
  • 4 cups baby kale
  • cups chopped walnuts
  • 2 tbsp dried cranberries
  • 2 tbsp Dijon mustard
  • 2 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp honey
  • ¼ tsp sea salt
  • ¼ tsp black pepper

Instructions
 

  • First, prepare the salad dressing by combining the Dijon mustard, extra virgon olive oil, lemon juice, honey, sea salt, and black pepper in a small bowl. Stir well with a whisk and set aside.
  • Next, add the chopped apples and goat cheese to a bowl. Then drizzle the dressing over the salad mixture, tossing gently to coat. Then add the walnuts and the dried cranberries to the apple mixture and stir together.
  • Place the baby kale into a serving bowl or individual bowls and top with apple mixture. Enjoy!

Notes

Tips

  • Because apples can turn brown quickly, I recommend chopping the apples and add the salad dressing soon after. Or you can squeeze some lemon juice to help prevent them from browning.
  • Eating this salad soon after preparing will help prevent the apples from becoming soggy.

Nutrition Information:

273 kcals, 4.8 grams of protein, 15.4 grams of fat, 32 grams of carbohydrates, 4.6 grams of fiber

Nutrition

Calories: 273kcal
Keyword apple walnut salad, kale apple salad, walnut kale salad
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