Recipe: Purple Kale Salad With Apples and Walnuts

Purple kale, in its beauty and texture, is a vegetable that definitely rises above the ordinary. This salad is rich in health-acclaimed purple pigmented, anthocyanins.

Ingredients

Salad:

One large bunch of purple kale
1 large carrot peeled
1 beet, peeled
1 small apple
¼ cup chopped walnuts
¼ cup dried cranberries (preferably without sugar)

Dressing:

2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 teaspoon cinnamon

Preparation

1. Clean kale and remove stems. Let air dry or dry with paper towel.
2. Chop kale, carrot, beet and apple, finely (may chop manually or use grater, food processor or high-power blender).
3. Toss kale, carrots, beets, apples, walnuts and cranberries together.
4. Mix together oil, vinegar and cinnamon. Pour over salad using more or less to taste

Nutrition information

Makes 6 servings.

Per serving:
Calories: 130
Total fat: 8g
Saturated fat: 1g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 35mg
Total Carbohydrate: 15g
Fiber: 2g
Sugars: 9g
Protein: 2g

Recipe provided by Digestive Disease Health Team Dietitians