Cranberry Walnut Kale Salad

Okay, okay — hear a dietitian out! Kale can be a tough sell, but massaging the dressing in softens it and removes bitterness. This salad with dried cranberries, walnuts, and feta is one you'll actually look forward to.

Prep Time 5–10 minutes
Servings 6 servings

Ingredients

  • 6 cups chopped kale, ribs removed
  • ½ cup dried cranberries (ideally 50% reduced sugar)
  • ½ cup walnuts
  • ½ cup feta cheese
  • DRESSING OPTION 1 — Apple Cider Vinaigrette:
  • 2 Tbsp fresh lemon juice, ¼ cup olive oil, ¼ cup apple cider vinegar, 1 Tbsp honey, 1 garlic clove minced, ¼ tsp salt
  • DRESSING OPTION 2 — Honey Dijon Vinaigrette:
  • ¾ cup extra virgin olive oil, ¼ cup balsamic vinegar, 1 Tbsp honey, 1 Tbsp dijon mustard, 1 garlic clove minced, ½ tsp salt, ½ tsp black pepper

Directions

  1. Combine kale and desired dressing. Massage dressing into kale for 1 minute to soften and remove bitterness.
  2. Add cranberries, walnuts, and feta. Toss and serve!

Nutrition Facts Per serving

1 cup salad: 150 cal, 4g protein, 14g carbs, 9g fat, 2g fiber | 2 Tbsp Apple Cider Vinaigrette: 100 cal | 2 Tbsp Honey Dijon: 180 cal

About the Author

Megan Lautz, MS, RD, CSCS, TSAC-F 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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