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I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
This kale salad recipe came to me one autumn while experimenting with acorn squash. It quickly became a household favorite and now, I make it regularly when squash is in season. Curly kale, Granny Smith apple, and roasted acorn squash coated with a simple homemade dressing result in a tasty, nutritious salad that’s easy to prepare.
This kale apple salad pairs well with pan-seared salmon, chicken, or crispy oven-baked turkey bacon. Vegetarians and vegans can top it with avocado, hemp seeds, pumpkin seeds, or chickpeas for extra protein and healthy fats. I’ve even eaten leftovers for breakfast with fried eggs! It’s easily adaptable and nourishing no matter how you prepare it. Bonus: It’s gluten-free, soy-free, grain-free and dairy-free.
This salad is filled with healthy, seasonal ingredients that promote gut health. Warm foods with protein and complex carbohydrates are especially nourishing during the fall and winter.
Curly Kale: A superfood that’s loaded with antioxidants, vitamins A, C, and K1 as well as calcium and manganese. Kale is also a great source of fiber, which aids digestion and overall gut health when eaten appropriately. If you have active gut inflammation, thyroid conditions, or if raw kale is difficult to digest, steam it lightly to reduce the goitrogens (compounds that can negatively affect thyroid function). Be sure to try my recipe for How to Steam Kale. Use green or red kale, whichever is available.
Granny Smith Apples: Their tart flavor complements the subtle sweetness of the squash and dressing without adding much sugar, but you can use any variety. Apples are a great source of fiber, polyphenols, and antioxidants, such as vitamin C. Leave the skin on for extra nutrients and a pop of color.
Acorn Squash: Another source of vitamins A and C. The edible skin softens once cooked, so leave it on to save time and retain extra fiber.
See the recipe card below for the full ingredients list and step-by-step instructions.
SHOULD I BUY ORGANIC PRODUCE?
Conventional kale and apples consistently show up on the EWG’s Dirty Dozen List. They likely contain higher concentrations of residual synthetic pesticides which damage the gut lining and microbiome. Choose organic produce when possible, to protect your gut health.
Prepare the Squash Sauce: Combine the extra virgin olive oil, coconut aminos, cinnamon, ginger, and salt in a small bowl and whisk together until combined. Add raw honey or pure liquid monk fruit drops to taste if desired. Set aside.
Roast the Squash: Cut squash in half lengthwise, scoop out the seeds, and remove the stem. Slice into 3/8” x 1” slices and place in a large glass or stainless-steel mixing bowl. Drizzle with 2 tablespoons of squash sauce and toss until evenly coated. Reserve the remaining sauce. Evenly spread the squash on the baking sheet and cook until easily pierced with a fork, about 18-20 minutes. Avoid overcooking as this will make them mushy. While the squash roasts, prepare the kale apple salad and dressing.
Prepare the Kale Salad and Dressing: Add the raw apple cider vinegar and whole grain mustard seeds to the reserved squash sauce. Set aside.
Place the chopped kale in the mixing bowl, drizzle with dressing, and thoroughly massage it with your hands to tenderize the leaves and reduce the goitrogens mentioned above.
In a small pan, sauté the shallot in 1 tablespoon of extra virgin olive oil on medium-low. Add a pinch of sea salt. Cook until translucent and slightly golden brown (about 3 minutes), then add to the kale salad and stir to evenly combine. While the shallots cook, chop and core the apple and add it to the kale salad.
Finish and Serve: Add the cooked squash, hemp seeds, and pumpkin seeds to the kale apple salad and toss to combine. Plate and serve with avocado slices and a protein of your choice.
Refrigerate any leftovers in a glass airtight container for 2-3 days.
Kale Salad Recipe Substitutions
Kale Alternatives:
If raw kale is too hard on your digestion, or if you have thyroid conditions, lightly steam the kale instead. 3-5 minutes is the sweet spot.
Organic spinach is another option.
Squash Options:
2 medium delicata squashes or one small kabocha squash work just as well for this recipe. Both varieties have edible skins, so there’s no need to peel them.
This post was originally published January 2024. It was updated October 2024.
This delicious kale salad recipe is the perfect autumn dinner or lunch. A tasty combo of kale, apple, and roasted squash makes a unique, nutritious meal that tastes great with a variety of proteins. Suitable for vegans and vegetarians. Try it tonight!
2 tablespoonsgluten-free coconut aminos (such as Coconut Secret)
1/2 teaspooncinnamon
1/4 teaspoonground ginger
1/4 teaspoonfine-grain sea salt
1 teaspoon raw honey or pure liquid monk fruit drops to taste (about 10–15 drops)
KALE SALAD:
1acorn squash, chopped to roughly 3/8” x 1” pieces
1 large bunch organic curly kale (or 2 small), washed, leaves removed from stems, very finely chopped
1organic Granny Smith apple with skin, cored, chopped
1 large shallot, chopped
1 tablespoon extra virgin olive oil
2 tablespoonshemp seeds (optional)
1 tablespoonsprouted pumpkin seeds (optional)
SALAD DRESSING:
Left over squash sauce from above
1 tablespoonraw apple cider vinegar
1 tablespoonwhole grain mustard
OPTIONAL ADDITIONS:
Avocado slices
Protein of choice
Instructions
Heat the Oven: Line a rimmed baking sheet with unbleached parchment paper and heat the oven to 375° F.
Prepare the Squash Sauce: Combine the extra virgin olive oil, coconut aminos, cinnamon, ginger, and salt in a small bowl and whisk together until combined. Add raw honey or pure liquid monk fruit drops to taste if desired. Set aside.
Roast the Squash: Cut squash in half lengthwise, scoop out the seeds, and remove the stem. Slice into 3/8” x 1” slices and place in a large glass or stainless-steel mixing bowl. Drizzle with 2 tablespoons of squash sauce and toss until evenly coated. Reserve the remaining sauce. Evenly spread the squash on the baking sheet and cook until easily pierced with a fork, about 18-20 minutes. Avoid overcooking as this will make them mushy.
Make the Salad Dressing: Add the raw apple cider vinegar and whole grain mustard seeds to the reserved squash sauce and set aside.
Prepare the Kale Salad: Place chopped kale in the mixing bowl, drizzle with dressing and thoroughly massage it with your hands to tenderize the leaves and reduce the goitrogens mentioned above.
Cook the Shallot: In a small pan, sauté the shallot in 1 tablespoon of extra virgin olive oil on medium low. Add a pinch of sea salt. Cook until translucent and slightly golden brown (about 3 minutes), then add to the kale salad and stir to evenly combine. While the shallots cook, chop and core the apple and add it to the kale.
Finish and Serve: Add the cooked squash, hemp seeds and pumpkin seeds to the kale apple salad and toss to combine. Plate and serve with avocado slices and a protein of your choice if desired.
Storage: Refrigerate any leftovers in a glass airtight container for 2-3 days.
Notes
SUBSTITUTIONS: If raw kale is too hard on your digestion, or if you have thyroid conditions, lightly steam the kale for 3-5 minutes or use organic spinach instead.
2 medium delicata squashes or 1 small kabocha squash works in this recipe. The edible skins don’t require peeling.
MIELE COMBI-STEAM OVEN OPTION: Heat the oven to 375° F on surround mode. Use the dark Miele Tray (no parchment paper is necessary). Cook the acorn squash for 12-15 minutes.
