Lakeland Health Recipes

The star of this no-cook recipe is kale, a nutrient-packed green you can find at your favorite farmer's market or grocery store this summer.

“This dish tastes even better after it has had a chance to sit overnight in the fridge, so make it ahead of time for a healthy potluck dish,” said Heather Rudnik, Lakeland Health Registered Dietitian.

Tip: To easily wash and dry kale, use a salad spinner. A salad spinner is also the ideal place to store your greens. The enclosed container prevents moisture loss and keeps your greens crisp, and the spinning basket keeps the leaves out of direct contact with water, reducing spoilage.

Ingredients: (serves 6)

1 bunch of kale (6 cups leaves)

1 apple, diced

1/3 cup onion, diced

3 Tbsp rice vinegar or apple cider vinegar

1 ½ Tbsp honey

2 tsp Dijon mustard

3 Tbsp olive or canola oil

Salt and pepper, to taste

Directions

1. Tear the kale leaves from their stems.

2. Stack leaves and cut into ribbons.

3. Rinse and pat dry kale.

4. Toss kale with the diced apple and onion.

5. Mix together the vinegar, honey, mustard, oil, and salt and pepper to make a dressing.

6. Pour the dressing over the kale salad and toss to combine.

7. Serve and enjoy!

Nutrition information (per serving): 131 calories,  3 g protein, 16 g carbohydrates, 2 g fiber, 7 g fat, 50 mg sodium