Palm Beach Gardens Fire Rescue
Health & Wellness

Cranberry Walnut Kale Salad

Okay, okay hear a dietitian out! Kale can be a tough veggie to make delicious, but this salad is an easy way to win your shift over with this leafy green. 

Active Prep Time: 5-10 minutes

Makes 6 servings


  • 6 cups chopped kale, ribs removed
  • ½ cup dried cranberries (ideally 50% reduced sugar)
  • ½ cup walnuts
  • ½ cup feta cheese


  1. Combine kale and desired dressing. Massage dressing into kale for 1 minute. Dont’t skip this step, massaging the dressing into the kale helps tenderize the vegetable. 
  2. Add remaining ingredients and serve!

Dressing Option #1: Apple Cider Vinagrette

  • 2 tbsp fresh lemon juice
  • ¼ c olive oil 
  • ¼ cup apple cider vinegar
  • 1 Tbsp honey
  • 1 garlic clove, minced
  • ¼ tsp salt


  1. Combine ingredients, shake well and serve

Dressing Option #2: Honey Dijon Vinagrette

  • ¾ c extra virgin olive oil
  • ¼ c balsalmic vinegar
  • 1 Tbsp honey
  • 1 Tbsp dijon mustard
  • 1 garlic clove, minced
  • ½ tsp salt
  • ½ tsp black pepper


  1. Combine ingredients, shake well and serve


  • 1 cup salad: 150 calories, 14g carbs, 9g fat, 4g protein, 2g fiber
  • 2 Tbsp Apple Cider Vinagrette: 100 calories, 3g carbs, 9g fat, 0g protein, 0g fiber
  • 2 Tbsp Honey Dijon Vinagrette: 180 calories, 4g carbs, 19g fat, 0g protein, 0g fiber

Megan Lautz, MS, RD, CSCS, TSAC-F 

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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