As the years go by, I can start to appreciate the presence of fruit in salads. Where the sight of strawberries in a salad used to make my stomach churn, I can now appreciate the surprise burst of sweetness from a blueberry or the tartness from an apple in a salad. This April the veggie stands are showcasing beets, kale and apples. When these seasonal delights are jazzed up with a little bit of fresh dill and a simple vinaigrette style dressing, an exciting springtime Kale Salad with Apple, Beet and Dill is created. What I love about this spring dish is that it continues to showcase the produce of the autumn and winter, while the addition of fresh dill reminds us that spring has come.
“Walnuts are high in both omega-3 fatty acids and mono-unsaturated fatty acids, both of which have been shown to be protective against heart disease”
When most foods are in their raw form, they offer us more nutrients. A few years ago I shared my recipe for my favourite Raw Nori Stix (and Is A Raw Food Diet For You). In that post, I outlined the health benefits (and concerns) of following a raw food diet. As hard as it may be, I continue to advocate for aiming for fifty percent of our meals to be raw. When serving this salad with some baked organic tofu and a side of quinoa, you got yourself a dietitian-approved (and 50% raw!) meal.
Kale Salad with Beet Apple and Dill
- 1 large apple
- 1 large beet
- 1 small bunch kale
- 3 cups baby spinach
- 1/4 cup dill fresh
- 1 cup walnuts halves
For the dressing
- 2 tbsp olive oil extra virgin
- 2 tbsp apple cider vinegar unpasteurised
- 1 tsp seeded mustard
- 2 tbsp honey raw
- 1/4 tsp sea salt
- 1/8 tsp black pepper ground
- Preheat the oven to 350 degrees Fahrenheit.
- Roughly chop the walnuts before placing on a baking tray. Bake them in the oven for about 5 minutes or until nice and toasted, given the tray a quick shake midway. Remove and set aside to let cool.
- While the walnuts are roasting prepare the vegetables. Wash and de-stem the kale. Roughly chop and add it to a large salad bowl along with the washed baby spinach and chopped dill.
- Next, peel the beet and coarsely grate it. Add this to the bowl. Finally, core the apple and slice it thinly before adding it to the rest of the salad ingredients.
- To prepare the dressing place all of the ingredients in a glass jar. Close the lid tightly and give it a good shake. Season to taste. Alternatively, you can blend all ingredients in a magic bullet, adding in the olive oil last to gently mix.
- To serve the salad, top with the walnuts and drizzle with the dressing. Option to serve with a protein and starch of your choice to complete the meal.
Add a protein: Boil 8 eggs or baked some tofu (See recipe for Summer Tofu Salad Bowl)
Add a starch: Serve with 1 cup raw quinoa, cooked as per package directions
Make it raw: Serve with fresh walnuts, not toasted. Use raw mustard and raw honey
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.