Recipe: Kale salad with walnuts and cranberries

Who says salads have to be boring? This one is as chock full of deliciousness as it is full of nutrients. 

The kale is rich in Vitamin C, while the cranberries add fiber and the walnuts and blue cheese crumbles contribute protein. As with all my recipes, I use products and ingredients that reduce the amount of sugar, salt and fat content.

This recipe makes a 1½-cup serving or two ¾-cup servings. Use the smaller serving as a side dish or the larger serving as a light lunch by itself.

Ingredients

  • 1 cup chopped baby kale
  • 2 tablespoons chopped unsalted walnuts
  • 2 tablespoons reduced-sugar dried cranberries
  • 2 tablespoons reduced-fat blue cheese dressing
  • 2 tablespoons reduced-fat blue cheese crumbles (optional)

Directions

Remove large stems from the kale, rinse thoroughly and chop into bite-size pieces.

Add walnuts, cranberries and dressing to the kale in a medium-size mixing bowl, and toss until everything is thoroughly covered with the dressing.

Pour into a salad bowl (for the main dish) or divide evenly into two smaller bowls (for the side dish) and sprinkle with the blue cheese crumbles.

Nutrition information

Serving size: ¾ cup | Calories: 112 | Carbohydrates: 13 g | Protein: 5 g | Fat: 6 g | Saturated Fat: 1.5 g | Cholesterol: 6 mg | Sodium: 160 mg | Potassium: 205 mg | Fiber: 4 g | Sugar: 5.5 g | Vitamin A: 65% | Vitamin C: 65% | Calcium: 10% | Iron: 3% 

Serving size: 1½ cups | Calories: 225 | Carbohydrates: 26 g | Protein: 10 g | Fat: 12 g | Saturated Fat: 3 g | Cholesterol: 12 mg | Sodium: 320 mg | Potassium: 410 mg | Fiber: 8 g | Sugar: 11 g | Vitamin A: 130% | Vitamin C: 130% | Calcium: 20% | Iron: 6%