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Kale, Fennel and Apple Salad

Kale is one of the most nutrient-dense food on our planet. This recipe could have stopped there, but I added fennel – Fresh fennel bulb is a good source of vitamin C, a water-soluble vitamin critical for immune health. Green apples are rich in Vitamin C, Vitamin A, antioxidants, and phytonutrients, making them an excellent food for improved vision. Raisins – Research shows that raisins can lower your risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins works to lower your LDL (bad) cholesterol, which reduces strain on your heart. Raisins are also a good source of potassium. Pecans -Raw pecans provide protein, healthy fats, and fiber that can help keep you energized and satisfied.

  • Author: Kim Nicholson

Ingredients

Scale

1 very large bunch of kale

1 green apple, sliced

1 medium bulb of fennel

¼ cup raisins

¼ cup raw pecans

Lemon Vinaigrette

¼ cup olive oil

1 lemon plus zest

1 clove garlic

2 tsp Dijon Mustard

Salt

Pepper

Instructions

Use a chef’s knife to remove the tough ribs from the kale to prepare the kale, then discard the ribs. Chop the kale leaves into small, bite-sized pieces. Transfer the chopped 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.

To prepare the remaining salad ingredients: Chop the apple into small, bite-sized pieces. Use a chef’s knife or mandoline to slice the fennel as thin as possible. Transfer the prepared apple and fennel to the salad bowl. Add raisins and raw pecans to the bowl.
Drizzle dressing over the salad, just enough to lightly coat the kale once tossed. Toss the salad well. For best flavor, let the salad rest for 15 minutes before serving.

 

Lemon Vinaigrette 
¼ cup olive oil
1 fresh lemon, juiced (squeeze the lemon, and you can add the zest too)
1 clove garlic, minced
2 tsp Dijon mustard

⅛ teaspoon salt
Several twists of freshly ground black pepper

Shake all vinaigrette ingredients

Notes

I use the Lemon Vinaigrette dressing for many of my salads.

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