Kale and Apple Salad with Candied Pecans

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This Kale and Apple Salad with Candied Pecans is the perfect hearty salad to accompany any fall or winter meal. It is topped with a homemade maple and apple cider vinaigrette and full of flavor and texture!

I love making salads that go along with the seasons. During the summer I love to add fresh fruit or any fun farmers market finds and during the winter or fall months, I love to swap out the fresh summer greens for hearty kale. This Kale and Apple Salad comes together quickly and is full of seasonal fresh ingredients. You’re going to love the combination of the crunchy apple, sweet pecan, creamy feta and tangy vinaigrette with the delicious kale.

One of my favorite parts about this salad is that it does not get mushy from the homemade dressing sitting on the kale like a traditional salad does. This salad gets better over time as the flavors meld together and kale gets tender, which makes it my go-to salad to use for meal prep!

Perfect addition to the holiday table

This salad is sweet and crunchy and the perfect healthy side dish for the holiday table! I love to serve something fresh along side holiday favorites like mashed potatoes and gravy for some contrast, and this the the perfect recipe for that. This is a healthy salad, but does not lack in flavor and gives a gorgeous pop of color to your plate. Another veggie forward dish that is great for the holidays is this Bacon and Brussels Sprouts recipe, or Roasted Asparagus with Parmesan and Crispy Shallots. You can find more holiday recipes made from scratch here! 

Let’s talk about kale 

Did you know there are two main types of kale you can find at the grocery store? There is Curly Kale, which is more often used, and then also Lacinato kale. The Lacinato variety also goes by the name of Tuscan or Dinosaur kale. This variety is darker than the curly kale and has a flatter shape and pebbled texture. Tuscan kale also tends to be a little more tender and I prefer to use Tuscan kale anytime I am eating kale raw. It is perfect to add to salads! 

Is kale a superfood?

Kale is full of vitamins and minerals, antioxidants, fiber, prebiotic carbohydrates, and so much more. There are a lot of really great properties stuffed in there! A superfood is any food that has high nutrient density and helps promote health. So, yes. Kale is a superfood! 

How to de-stem kale

The stem of the kale is fibrous and tough so it is important to remove the stem so that the salad is easy to chew. The best way to separate the tough stems from the more tender kale leaves is to take any kitchen tool, such as a spoon or tongs, that has a circle on the end. Then push the stem through the circle to easily rip the stem from the leaf. 

Why should you massage kale?

The kale salad recipe says to “massage the kale”. I know this sounds pretty insane, but hear me out. When you massage the kale with oil, you are helping to break down the fibers and tenderize the kale. It is also said that it helps make the kale less bitter and helps with digestion. So don’t skip this step! Kale can be tough to chew, so this will yield a more tender product. Massaging the kale makes it much softer and almost like you wilted it over heat!

To massage the kale, just drizzle a little olive oil over it and then rub it around in a kneading motion. I take some of the kale leaves between and fingers and run the oil into it as well. 

Helpful kitchen tools

Microplane zester/grater – I am newly in love with using a microplane, especially for garlic! All you need to do is run the garlic on the blade and it turns it into a super fine dice. It is perfect to use for salad dressing so you do not get any large chunks of raw garlic. It is also really great for zesting citrus and for grating parmesan cheese. 

Salad Dressing shaker or small mason Jar– A salad dressing shaker makes it so easy to make dressing at home! When you make dressings, all you need to do is add all the ingredients and then shake it up. Then it stores super easy in the fridge for later use. The measuring lines on the bottle are super helpful too. You can also use a small mason jar. If I’m being honest, I have been using half pint mason jars for almost everything- making dressings, storing leftovers, you name it! 

Ingredients for this apple kale salad

• Tuscan kale- Also known as dinosaur kale or Tuscan Kale. You will need to remove the stems and chop the raw kale into bite sized pieces. 
• Extra virgin olive oil – Adding a tablespoon of olive oil to the kale and massaging it will help soften the kale so it is easier to chew. 
• Apple slices- I love to use honeycrisp apples, but you can use any other type of sweet apples such as pink lady or gala.  
• Feta cheese – Did you know traditional feta is made from sheep milk? The pre-crumbed type you typically find at the store is usually made with cow milk, but I highly recommend trying the sheep milk version! This type usually comes in a block and is in brine. I always find in at Trader Joe’s or Costco. You could also use goat cheese if you prefer or omit all together for dairy-free. 

Candied pecans

• Pecans – They can be raw or roasted
• Butter – I like to use salted butter but unsalted will work too. If you are dairy-free, a vegan butter will work too!
• Maple syrup – I love using maple syrup in this recipe because it is a natural sweetener and the flavor pairs so well in the salad. 
• Salt – Just a pinch of salt to bring out the flavors. 

Maple and Apple Cider Vinaigrette

• Extra virgin olive oil – The base of the dressing. 
• Apple cider vinegar – The vinegar adds a punch and tang that compliments the sweetness in the salad perfectly. 
• Maple syrup – Using the maple syrup in the vinaigrette balances out the tart flavor from the vinegar. 
• Dijon Mustard- The mustard helps emulsify the dressing and balances the flavor.
• Garlic- You will want the garlic to be finely minced. This is when I like to break out the microplane to get the garlic into really small pieces so it blends into the dressing and you don’t get a big bite of raw garlic. A garlic press is another great option! 
• Shallot – Finely dice the shallot so it blends well in the dressing. I like to use a shallot because they have a mild garlic flavor, but if you do not have on on hand you could substitute with red onion. 
• Salt and pepper – Just a pinch of each

Instructions to make Kale and Apple Salad

First make the candied pecans. In a small skillet, add the butter and maple syrup and melt over medium heat. Once the mixture is bubbly, add in the pecans and mix to even coat. Let it heat for 2-3 minutes to make the pecans nice and toasty. Add to a small bowl and set aside. 

Then, prepare the kale. De-stem the kale and chop it into small pieces. Add the kale to a large bowl and then drizzle with 1 tablespoon olive oil. Massage the oil into the kale by rubbing the oil onto it in a kneading motion. This will help soften the kale so don’t skip this step! 

Next, roughly chop the pecans into bite-sized pieces and add to the kale. Add in the sliced apples and sprinkle the feta on top. 

Add all ingredients for the vinaigrette in a small bowl and whisk to combine and emulsify. You could also add to a small jar with a lid or dressing shakers and then shake vigorously to combine.

Drizzle vinaigrette on top of the salad and toss everything together.

Serve and enjoy! The kale is hearty so it will not get soggy with the dressing tossed in the salad. Serve as a side salad or if you want to serve the salad as the main dish, add your favorite protein on top such as chicken, steak or salmon! 

How to store the Kale and Apple Salad

To store leftovers, add to an airtight container and store in the fridge. The ingredients in the salad will stay crunchy, even will the dressing tossed, so this is a great recipe for meal prep! The salad will be good for up to three days.