Friday, January 21, 2011

Kale Waldorf Salad--A Little Healthy Sweet & Tangy Crunch

Have I ever mentioned that I do a monthly healthy cooking talk/tour/cooking demo at my local Whole Foods? It's always fun and I meet a lot of great people of all ages who are trying to find easy, healthy foods and recipes that taste good. I usually demo my own recipes or use some of the company's recipes from their website--always a good source of healthy, tasty ones.

This week, one of the recipes I made was their Kale Waldorf Salad. It got a lot of positive feedback even from the many kids who tried it. I had a taster cup at the store but then I couldn't stop thinking about it and the crunchy texture and creamy dressing so I had to make my own batch at home.

Whole Foods says, "This variation on the classic Waldorf salad uses kale instead of lettuce and adds apple and walnuts to the dressing for a creamy consistency without using the typical mayonnaise base."

Kale Waldorf Salad
Courtesy of Whole Foods Market
(Serves 6)

4 cups packed finely chopped raw kale, preferably dinosaur kale
1 large red apple, such as Fuji or Honeycrisp (I used my favorite Honeycrisp)
1 cup thinly sliced celery
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Place kale in a large bowl. Chop half the apple and add to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Chop remaining half of apple and put in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

Nutrition Per serving (about 5oz/131g-wt.): 140 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 135mg sodium, 20g total carbohydrate (3g dietary fiber, 10g sugar), 3g protein

Notes/Results: Wonderfully crisp and a balanced combination of sweet and tangy. I have never been a big fan of most
mayonnaise-based salads like the Waldorf, but this version is really good. The dressing takes on a very creamy consistency and has great flavor from the red wine vinegar and Dijon mustard. It is a satisfying salad and a great way to get some uber-healthy kale and healthy fats and omega-3s from the walnuts into your diet. (It's vegan too.) I also think it would be great to replace the raisins with dried cranberries or even use some toasted pecans in it--of course then it isn't a Waldorf salad anymore. ;-) Good as a side for lunch or dinner, I will make this again.

Happy Aloha Friday!


  1. looks delicious! need more color in my meals!

  2. Sounds amazing! Love kale salads but never tried one sweet before. When are your classes at Whole Foods?

  3. I didn't know that you did these tours at Whole Foods. I'll have to sign up for one! I love the prepared foods that Whole Foods has, especially the salads. This Kale Waldorf salad looks so good.

  4. I have never tried raw kale. I really like this salad idea, because it has no mayonnaise: I will definitely try it. Kale is the only thing that I am able to grow in my little garden, so I have a small supply.

  5. mmm I am always looking for new ways to prepare kale! It's such a fantastic green! Thank you for this :]
    <3 Marea

  6. I am definitely trying this salad soon. I try as much as possible to incorporate kale because it is so nutritious. This looks refreshing and substantial with the nuts and raisins.

  7. I've always detested mayo so I've traditionally avoided waldorf salads as if my life depended on it. This salad I could totally get behind! SO COOL about your whole foods gig! If the NYC one wants to hire me to do such a thing...I'd be all for it.

  8. Deb - I'm a lover of all things kale and this sounds perfect to me. A little sweet, a little tangy, a whole lotta delicious!

  9. delicious looking salad.

    A new event,Innovative Salads, has started in the, I will really happy if you will participate in it

    Innovative Salads

  10. Kat--thanks! Color is good! ;-)

    Debbie--they are the second Wednesday of each month at 4:30 PM. Talk/tour and then demo.

    Felice--You can sign up or just drop in. It would be fun to have you. ;-)

    Simona--I love raw kale--especially the dinosaur kale. Always cut it thin.

    Marea--thank you! I hope you like this one.

    Christine--it is a great way to use kale and very filling. ;-)

    Joanne--I think you'll like this one. The WF gig is fun--you should talk to your neighborhood WF and see. ;-)

    Kim--it is a tasty salad--lots of great flavor. ;-)

    Pia--thanks--I'll check out the event. ;-)

  11. I have vowed to eat more veggies this year and I will be adding this recipe to my list! Looks delish!

  12. I have loving raw kale salads, too! My current favourite is with lemon juice, salt, raw grated beets, carrot and almonds.
    I love how this is creamy without mayo - it must come from the mustard? Anyways, I have added it to my list.

  13. Yum - I'll have to see if my kids will go for it, they are so salad shy *sigh*

  14. This sounds wonderful, Deb. The Waldorf Salad I grew up with had no lettuce or kale in it. It was a fruit salad plain and simple. That said, your version looks wonderful and can't help but be delicious. Have a great day. Blessings...Mary

  15. What a great idea! I grew up with waldorf salad, but it never really grew on me. Now, I'm a bit more of a fan and I would love it with kale seeing as how that is my number 2 favorite vegetable right now next to Brussels sprouts.

  16. I love the idea of a waldorf salad made with kale! A delicious and nutritious twist! I just recently discovered all of the great recipes on the Whole Foods site - wish I could take your tour!

  17. Great choice of recipe. The salad looks yummi :)

  18. Deb, I just made this salad for dinner and it is so good! Thanks for sharing such a great recipe!


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