Ingredients
Cheddar Cheese 8 ounces
Olive oil, 1/2 cup
Garlic, 1 clove
Apple cider vinegar, 1/4 cup
Kale, about one bunch or 1/2 lb
Salt, 3/4 Tbsp
Granny smith apple, 1 medium
Pepper, 1/2 tsp
Dijon mustard, 1 1/2 Tbsp
All purpose flour, 4 cups
Raisins, 1/4 cup
Instant yeast, 1/4 tsp
Walnut halves, 1/2 cup
Italian seasoning, 2 Tbsp
Instructions
Mix well
TIPS:
The salad recipe makes four BIG portions. If you try to use the containers that are in my photos (found here) you’ll really need to pack the salad in tight to the main compartment. Alternatively, you can use a one compartment dish and just add the cheese on top. The cheese is a great addition to the salad.
As I mentioned above, you can either leave this salad undressed in the containers and pack the dressing separately, or pre-dress the salad to help soften the kale a bit. The kale holds up really well to dressing, so it will be fine for 3-4 days.
If browning apples bother you, you can toss the apple slices in a 1/2 tsp lemon juice before adding them to the salad. This will slow, but not completely stop, the browning.
Key Points About Ingredients:
- Kale is a nutritional powerhouse rich in vitamins K, A, and C, and its sturdy leaves hold up beautifully to dressing — even overnight — making it ideal for meal prep.
- Granny Smith apples add a tart, crisp contrast to the salad; toss slices in a little lemon juice to slow browning if prepping ahead.
- Walnuts provide heart-healthy omega-3 fatty acids and a satisfying crunch that complements the soft raisins and creamy cheese.
- Dijon mustard acts as a natural emulsifier in the dressing, helping the olive oil and apple cider vinegar bind into a smooth, cohesive vinaigrette.
- Sharp cheddar cheese adds bold savory flavor and a dose of calcium and protein, making this salad a more complete and filling meal.
Key Nutritional Insights:
- Kale and walnuts together provide a strong combination of vitamins K and E along with anti-inflammatory omega-3 fats.
- Olive oil is rich in monounsaturated fats, which support heart health and help the body absorb fat-soluble vitamins from the kale and apple.
- Raisins contribute natural sugars and a small but meaningful amount of iron and potassium to this salad.
- Apple cider vinegar in the dressing may support digestion and adds bright acidity with virtually no calories.
- With walnuts, cheddar, and kale all in one bowl, this salad delivers a notable amount of both calcium and magnesium per serving.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories920
- Standard DV% Daily Value*
- Total Fat72 g72 g100%
- Saturated Fat22 g20 g110%
- Trans Fat0 g
- Polyunsaturated Fat18 g
- Monounsaturated Fat28 g
- Cholesterol90 mg300 mg30%
- Sodium1480 mg2300 mg64.35%
- Total Carbohydrate48 g275 g17.45%
- Dietary Fiber6 g28 g21.43%
- Total Sugars22 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein28 g50 g56%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium720 mg1300 mg55.38%
- Iron4 mg18 mg22.22%
- Potassium780 mg4700 mg16.6%
- Vitamin A6200 mcg900 mcg688.89%
- Vitamin C (Ascorbic Acid)54 mg90 mg60%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K320 mcg120 mcg266.67%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)2 mg16 mg12.5%
- Vitamin B6 (Pyridoxine)0.4 mg1.7 mg23.53%
- Folate80 mcg400 mcg20%
- Vitamin B12 (Cobalamine)0.8 mcg2.4 mcg33.33%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)1 mg5 mg20%
- Choline55 mg550 mg10%
- Phosphorus520 mg1250 mg41.6%
- Iodine18 mcg150 mcg12%
- Magnesium80 mg420 mg19.05%
- Zinc3 mg11 mg27.27%
- Selenium18 mcg55 mcg32.73%
- Copper0.5 mg0.9 mg55.56%
- Manganese1.2 mg2.3 mg52.17%
- Chromium4 mcg35 mcg11.43%
- Molybdenum10 mcg45 mcg22.22%
- Chloride200 mg2300 mg8.7%
