Kale Apple Walnut Salad
Supports Gut Health with Fiber, Healthy Fats & Antioxidants
This Kale apple walnut salad is a simple, nutrient-dense recipe designed to nourish your gut. It combines fiber-rich Honeycrisp apple, omega-3-packed walnuts, and kale, a cruciferous vegetable known for feeding beneficial gut bacteria. The apple cider vinegar in the dressing adds natural digestive support, making this salad both refreshing and functional.
Why This Salad Supports Insulin Sensitivity:
This salad supports insulin resistance because is:
High in Fiber: Kale and apples (with skin) are rich in fiber, which helps slow down the absorption of sugar and prevents blood sugar spikes.
Healthy Fats: Walnuts provide omega-3 fatty acids that fight inflammation and support metabolic health.
No Refined Carbs or Sugar: The natural sweetness comes from the apple and unsweetened dried cranberries. You can omit the cranberries or use a smaller amount if you’re carb-sensitive.
Apple Cider Vinegar: Shown in studies to improve insulin sensitivity and help reduce post-meal blood sugar.
Tips for Insulin Resistance:
- Stick to one serving of an apple (1 small to medium).
- Add a protein source like grilled chicken, chickpeas, or tofu for better blood sugar balance.
- Make sure cranberries have no added sugar, or substitute with a few pomegranate seeds.
Servings: 2 Prep Time: 10 minutes Cooking Time: 0 minutes
Ingredients:
- 1 Honeycrisp apple, thinly sliced (with skin)
- 2 cups chopped kale (massage it with olive oil for tenderness)
- ¼ cup walnuts, lightly toasted
- 2 tbsp unsweetened dried cranberries
- 1 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
How To Make The Kale Apple Walnut Salad
- Massage the chopped kale with a few drops of olive oil for 1–2 minutes to soften it.
- Add thinly sliced Honeycrisp apple, toasted walnuts, and dried cranberries.
- In a small bowl, whisk together the apple cider vinegar, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or refrigerate for 10–15 minutes to let flavors blend.
Gut Health Boosters in This Salad:
- Kale & apples: Great sources of fiber and polyphenols for gut flora.
- Walnuts: Promote diversity of gut microbiota.
- Apple cider vinegar: May aid digestion and blood sugar regulation.
Kale Apple Walnut Salad
Ingredients
- 1 Honeycrisp apple thinly sliced (with skin)
- 2 cups chopped kale massage it with olive oil for tenderness
- ¼ cup walnuts lightly toasted
- 2 tbsp unsweetened dried cranberries
- 1 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions
- Massage the chopped kale with a few drops of olive oil for 1–2 minutes to soften it.
- Add thinly sliced Honeycrisp apple, toasted walnuts, and dried cranberries.
- In a small bowl, whisk together the apple cider vinegar, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or refrigerate for 10–15 minutes to let flavors blend.
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