Walnut infused kale apple salad. For a perfect lunch

walnut kale saladOur journey in life, happy or sad, healthy or less healthy, is strongly connected to the quality of our food. Needn’t be the most expensive or the most ‘super’ of foods, but it sure needs to be the freshest, most nutritious, less processed and in season of all. What we choose to put on our plates and what we end up eating is what we become. Food becomes our body, it becomes our feelings and our thoughts.  Our physical, emotional and mental condition can indeed be a vibrant rainbow full of happy, balanced reflections, that positively influences those around us.

One of the bestest contributors to this vibrant rainbow of well being (and the bestest life insurance we could ever invest in) are leafy greens. Such as the mighty kale, packed with antioxidants that fight free radicals in our bodies.

walnut kale saladWhy kale?**

  • WHY NOT?!
  • Seriously though, 1 cup of chopped kale gives us over 200% of our daily value of antioxidant vitamin A, over 100% of vitamin C and a staggering 684% of vitamin K! Give it up for kale, antioxidant benefits and good bone health!
  • It also gives us copper, potassium, iron, manganese and phosphorous.
  • Kale contains lutein, a carotenoid that supports healthy eyes and a healthy vision.

Did you know that?*

  • Regardless of its color (can be green, white, purple or bluish green) or shape (curly, ornamental or dinosaur), kale is considered one of the healthiest veggies on the planet. Such an honor to meet eat thy leafiness.
  • Research suggests that kale can help reduce the risk of some cancers.
  • The fiber content in kale helps lower cholesterol and reduce the risk of heart disease, especially when kale is slightly cooked.

BIG BUT. I’m not a doctor, registered dietitian or anything close (read this), but in my readings I did come across a tiny footnote worth sharing with you all. Vitamin K can interfere with some medical conditions or medications, especially when in such concentrated amounts. Also, the oxalates found in kale can interfere with the absorption of calcium. So, everything in moderation and when in doubt, consult your doctor or registered nutritionist.

Now onto the recipe! Which is obviously delicious. You have lemony kale, combined with the sweetness of seasonal apples, crunchy walnuts and a walnut infused dressing that gives a wonderful flavor to the entire salad. I’m telling you, this makes for a perfect, delicious, nutritious lunch. Try it.

Walnut celery and apple kale salad for a perfect lunch
Author: Chris
Prep time:
Total time:
Serves: 1
  • 3-4 big kale leaves, chopped finely & 2 TBSP lemon juice
  • 1 medium apple, cored and diced
  • 1 big celery rib, chopped
  • handful of walnuts
  • For dressing:
  • 1 TBSP good olive oil
  • 1 TBSP good walnut oil (optional, but really makes a difference)
  • 1/2 tsp balsamic vinegar
  • Seasoning, to taste: sea salt, black pepper, chili flakes
  • Top with sesame seeds
  1. Toss kale with lemon juice and set aside for 2-3 minutes.
  2. Prepare apple and celery and add to kale.
  3. Make dressing and add to salad. Toss to cover.
  4. Top with walnuts and sesame seeds and serve fresh.


Nutrition info sources: *WebMD & **WebMD

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