Serve this nourishing winter kale salad for Thanksgiving or Christmas! The walnuts can be replaced with either pecans or hazelnuts. Add fresh pomegranate arils for more color, flavor, and antioxidants!
Ingredients
Salad
2 bunches
curly kale
stemmed and chopped
2 large
granny smith apples
diced
1 cups
raw walnuts
roasted
½ small
red onions
thinly sliced
4 ounces
feta cheese
crumbled
(optional)
Dressing
4 tablespoons
orange juice
4 tablespoons
extra virgin olive oil
2 tablespoons
balsamic vinegar
1 teaspoons
orange zest
½ teaspoons
sea salt
Nutrition Facts
Per serving Recipe serves 6
- Protein 12%
- Net carbs 16%
- Fat 72%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 321kcal
- Protein
- 9.1g
- Total Carbohydrates
- 18.7g
- Dietary Fiber
- 6.3g
- Net Carbs
- 12.4g
- Total Sugars
- 9.7g
- Sucrose
- 1.9g
- Glucose
- 2.8g
- Fructose
- 4.2g
- Lactose
- 0.12g
- Total Fat
- 24.9g
- Saturated Fat
- 4.6g
- Monounsaturated Fat
- 9g
- Polyunsaturated Fat
- 9.3g
- Cholesterol
- 11.3mg
- Sodium
- 422mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 76.3mg
- Thiamin (B1)
- 0.18mg
- Riboflavin (B2)
- 0.39mg
- Niacin (B3)
- 1.3mg
- Pantothenic Acid (B5)
- 0.44mg
- Vitamin B6
- 0.24mg
- Folate (B9)
- 69.2µg
- Choline
- 10.3mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 29µg
- Vitamin E (Alpha-Tocopherol)
- 2mg
- Vitamin K1 (Phylloquinone)
- 301µg
- Vitamin K2 (Menaquinone-4)
- 0.95µg
Minerals
Minerals
- Calcium
- 288mg
- Iron
- 1.9mg
- Magnesium
- 60.4mg
- Phosphorus
- 176mg
- Potassium
- 474mg
- Zinc
- 1.3mg
- Copper
- 0.34mg
- Manganese
- 1.3mg
- Selenium
- 1.6µg
- Fluoride
- 0.06µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.2g
- Isoleucine
- 0.24g
- Leucine
- 0.35g
- Lysine
- 0.21g
- Methionine
- 0.06g
- Phenylalanine
- 0.23g
- Threonine
- 0.2g
- Tryptophan
- 0.06g
- Valine
- 0.25g
Non-Essential Amino Acids
- Alanine
- 0.23g
- Arginine
- 0.51g
- Aspartic Acid
- 0.51g
- Cystine
- 0.06g
- Glutamic Acid
- 0.74g
- Glycine
- 0.24g
- Proline
- 0.25g
- Serine
- 0.25g
- Tyrosine
- 0.15g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.08g
- Caproic Acid (6:0)
- 0.07g
Medium-Chain Fatty Acids (MCFAs)
- Capric Acid (10:0)
- 0.09g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 8g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 1.9g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 7.5g
Other
Carotenoids
- Alpha-Carotene
- 0.62µg
- Beta-Carotene
- 2198µg
- Beta-Cryptoxanthin
- 39.1µg
- Lutein + Zeaxanthin
- 4753µg
Plant Sterols (Phytosterols)
- Phytosterols
- 20.9mg
- Stigmasterol
- 0.83mg
Other Compounds
- Betaine
- 0.29mg
