Plant Based Eating

Apple & Kale Salad with Walnuts and Honey Lemon Dressing

I love food. It is a way to indulge all of my senses to the pleasure of a good meal. The presentation, how it looks arrange on my plate, just beckoning me to eat it. The smell, the trail of flavor making its way to my nose, activating my salivary glands, which brings about the sense of texture and taste. How the food feels on my tongue. What the texture is like sliding down my throat. The temperature of the meal. Is it refreshing? Is it warming me from the inside out? Is it salty? Sweet? Oaky? Are there layers to this meal? Does it have a tang with a hint of bold smokiness? Eating isn’t just eating. It is an experience for me.

Since the holidays have arrived, food seems to be on my mind more so that normal. There are so many tasty recipes out there for the season, and I am getting excited from all the pictures of warm, plant based meals such as Vegan Lentil Loafs and Sweet Potato Casseroles. These will definitely make an appearance or two for my holiday meals. With all this warming, hearty food, raw meals seem to go unnoticed. I certainly love my salads, and eating raw is the best way to get all the nutrients that these plants hold.

So today I am bring the salad back to the holiday menu. Making this salad into more of a autumn/winter dish, I use kale as my leafy base. It is hearty and reminds me of the season, since kale is a dense vegetable that can bear a winter’s frost. Adding other seasonal ingredients such as nuts and apple, this salad has a multitude of flavors, making it stand out on your holiday feast.

Here are some healthy benefits of this dish:

Kale is an amazing super food. Just one raw cup of this dense leafy green has over 206% vitamin A, 684% vitamin K, 134% vitamin C, 26% manganese, 10% copper, 9% calcium, 9% potassium, and 9% vitamin B6. Loaded with powerful antioxidants that help reduce cancer-forming free-radicals, Kale has been shown to lower the risk of sever cancers in studies done.

An apple a day keeps the doctor away. That says holds a lot of truth behind it! Studies have shown that eating five apples a week has been linked with better lung function due to it’s antioxidant called quercetin. Other positive studies done with apples show that this fruit may decrease diabetes risk, prevents colds and cancer, boosts brain health, and lowers cholesterol.

Full of rich healthy fats, Walnuts are great for skin, nail, and hair health, improving growth, shine, and overall completion. The fatty acids are also beneficial for brain functioning, improving memory and concentration. In addition to that, these omega-3 fatty acids are beneficial for your heart.

Although acidic to taste, lemons are alkaline foods. Adding alkaline foods to your diet is important because they balance out the PH levels in our bodies from the acidic foods we are more prone to eating, such as grains. Lemons are high in Vitamin C, which is great for your immune system. These citrus fruits act as a detox too, cleansing your liver, and bowels of harmful waste.



Apple & Kale Salad with Walnuts and Honey Lemon Dressing


  • 1 medium – large Gala Apple (or other sweet apple) – chopped in 1/2″ cubes
  • 1 bunch curly Russian kale – finely chopped
  • 1/4- 1/2 cup walnuts – chopped
  • Juice of 1/2 a lemon
  • 1 1/2 tbsp apple cider vinegar
  • 1/2 tbsp natural grapeseed oil
  • 1 tbsp honey


  1. Add chopped apples, kale, and walnuts into large salad dish/mixing bowl
  2. In a small measuring cup, whisk lemon juice, grapeseed oil, honey, and apple cider vinegar together to form a liquid consistency.
  3. Drizzle dressing into salad and toss to coat.
  4. Store in refrigerator for at least two hours (or overnight) for dressing flavor to absorb into the kale.

Simply delicious and nutritious. Happy Holiday!





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