Sweet from the apple, crunchy from the kale and pumpkin seeds + filling from the quinoa…this is Kale Quinoa Apple Salad is perfect for fall! It even has sage to make this really feel like fall! Not only is this salad delicious + satisfying it’s super healthy! A great salad to make ahead and eat throughout the week or even add a little extra protein and make it a hearty meal!
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I’m loving every bit of fall this year! I just want to keep getting outside and soak it all before it’s over! The colors have been spectacular! This is one of the reasons I love the Pacific Northwest. Fall is truly one of my favorite seasons! And of course, I also love fall for all of the delicious seasonal food we get to cook with!
This summer on Instagram I posted a very similar recipe for a kale quinoa salad with fresh zucchini and almonds. I decided to give the recipe a fall update with apples and pumpkin seeds! It turned out great! As you can see this recipe is super versatile, so feel free to substitute! I already have a winter version in the works;).
I love salads like these that can be made ahead and stored to eat throughout the week! I’m a big fan of quinoa because it adds extra protein, is filling, and is delicious! It makes this Kale Quinoa Apple Salad feel more like a meal. This was the perfect salad for a hike + picnic my husband and I went on!
It was so great to soak up some sunshine and spend some time with each other. It gave us the chance to connect and talk with each other. It’s amazing how we get so busy that just don’t take the time to talk each other. Nature has a way of slowing us down and it definitely helps that there are no distractions or devices…just us talking and spending time together. It was good for my heart and very good for our relationship.
A healthy salad, some wine, good conversation and even some exercise made for a great day! We need more of these days in our lives!
Whether it be a picnic, a nice walk, or enjoying a glass of wine together with no distractions…I encourage you to set aside some time out of the busyness of life and spend some quality time with someone you love. I guarantee it will be worth it!
The greatest healing therapy is friendship and love. -Hubert H. Humphrey
I loved exploring all of the nutrients in the last post so much that I decided to carry it forward to this post! I would love to know in the comments if this is something you enjoy seeing as well!
Nutrient Benefits of Kale Quinoa Apple Salad
Kale
Kale contains 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! Vitamin K in kale helps to reduce the dark circles under your eyes + ‘tightens’ your skin helping reduce fine lines and wrinkles! I just learned that kale also has omega-3’s! No wonder it is a super-food!
Quinoa
Quinoa is a complete protein! This means that it contains all 9 essential amino acids that our bodies cannot make on their own. It contains 8 grams of protein and 5 grams of fiber. Quinoa is naturally gluten-free + contains magnesium (30% recommended daily value per serving) which helps to relax the mind + muscles, therefore reducing stress + damaging inflammation!
Soaking/sprouting quinoa removes anti-nutrients + makes it easier to digest. See where I purchase sprouted quinoa in recipe notes.
Bone Broth (optional in this recipe)
Bone broth has recently become popular (but definitely not anything new for our ancestors) for its amazing health benefits! It’s rich in minerals that help in building + strengthening your bones. Plus contains many other nutrients, including vitamins, amino acids + essential fatty acids. Bone broth is rich in collagen which can help heal leaky gut syndrome, reduce the appearance of cellulite + strengthen hair + nails + more!
Apples
Apples are full of fiber, flavonoids, antioxidants + contain B vitamins! All important to keep your mind + body functioning at its best…including detoxing and fighting those free radicals that play a role in aging (breaking down collagen) but also the flavinoids + antioxidants help prevent cancer! B-vitamins help to calm your nervous system and we all know stress is bad for all parts of the body!
Pumpkin Seeds or “Pepitas”
These little guys are not so little when it comes to nutrients. They are full of fiber, protein, magnesium, zinc, potassium, vitamin B2, folate + lots of antioxidants (like Vitamin E)! Antioxidants reduce inflammation that leads to all sorts of problems. If you are like me and struggle with painful cramps during “that time of the month” pumpkin seeds are the perfect snack! The magnesium helps relax your muscles, antioxidants help inflammation, zinc + vitamin E have been associated with helping ease menstrual pain.
Sage
Sage is a powerful little herb. It is loaded with nutrients including vitamin K + A, iron, B6, calcium, + antioxidants. Sage also has anti-microbial + anti-inflammatory properties, including Rosmarinic acid, that is thought to act as an anti-inflammatory agent for the stomach. It can also be applied topically for skin conditions such as eczema, psoriasis, acne. Sage also has the ability to increase collagen!
Extra Virgin Olive Oil
100% certified cold-pressed pure organic extra virgin olive oil is full of nutrients…including, antioxidants, anti-inflammatories, vitamins E + K, + Omega 3’s! It even has anti-bacterial properties! It’s so good for you that you can even use it as a moisturizer + you get all those amazing nutrient benefits!
Apple Cider Vinegar
Apple cider vinegar is a must-have household staple. You can use it for cooking, cleaning, a hair rinse, a skin toner, heartburn remedy + more! Organic unfiltered apple cider vinegar (affiliate link) with the “mother” contains natural probiotics. It also is a natural anti-bacterial. It’s made from crushed apples so you get the nutrient benefits of that as well!
Honey
Honey is amazing! It contains antioxidants (like vitamin C) + is a natural anti-bacterial and antifungal and used as a natural anti-septic! Honey also contains some vitamins and minerals, including calcium, magnesium, potassium and can even contain natural probiotics! It also may help with memory! I use honey to wash my face in the morning. It may sound like it would be a sticky mess but it feels like silk when it goes on! It also holds moisture well helping to moisturize your skin. Raw, unfiltered, unheated honey is best!
Garlic
Garlic has been used as medicine for thousands of years! Hippocrates used garlic to treat medical conditions. Most of garlic’s health benefits come from the sulfur compounds formed when a garlic clove is chopped, crushed or chewed. Garlic contains Manganese, B6, Selenium, Vitamin C + Fiber. Garlic is a natural antibiotic! It also helps to lower blood pressure. It can even reduce heavy metal toxicity! I know it is my go-to if I feel a bug coming on!
Sea Salt
Celtic sea salt is a fabulous source of minerals (92 trace minerals!), including Iodine, which the body doesn’t produce on it own but is essential for hormone regulation! Sea salt is not only a good source of iodine, but it has lots of trace essential minerals, including magnesium, iron, manganese, zinc + potassium. Celtic sea salt has less sodium + more calcium + magnesium than even Himalayan sea salt. Magnesium is better absorbed through the skin and is the perfect addition to your bath for relaxation + relieving inflammation!
UPDATE (NOV. 2024): I’ve given this recipe a re-boot and added some fun new ingredients! Be sure to watch the video below for all the details!
Kale Quinoa Apple Salad {Paleo, Whole30, GF, DF}
Omit Honey for Whole30
Ingredients
- 1/2 cup Uncooked quinoa (sprouted or soaked preferred)
- 1 cup Bone broth or water
- 12-15 sm.-med. Stems curly kale (optional to add additional types of greens)
- s + p
- 1/3 cup Extra virgin olive oil
- 1-2 tbsp Apple Cider Vinegar
- 2 cloves Garlic, minced
- 1 tsp Honey or maple syrup
- 1 cup Diced apple (I used Honeycrisp). Can also add more apple, if preferred.
- 7 stems Fresh sage, fried in a little coconut oil or EVOO*
- 1/4 cup Toasted pumpkin seeds** (+ more for top, if desired) or roasted maple walnuts / pecans (see video above)
- 1 cup Roasted butternut squash (optional)
- 1 package Prosciutto (roasted in the oven at 400 deg. for about 8 minutes until browned)
- Fresh herbs in the dressing (fennel / parsley / rosemary) – (optional)
Instructions
- Bring quinoa, broth/water + a dash of salt to a rapid boil, stir.
- Simmer for about 15 minutes until cooked. Remove from heat, let sit with the lid on for 5 minutes. Remove lid and fluff with fork. Set aside with lid off to cool.
- Meanwhile, de-stem kale + tear into bite-sized pieces into a bowl. Salt + pepper the kale well.
- To make the dressing, whisk evoo, garlic, + honey well.
- Pour about 1/2 the dressing over the kale and massage kale with hands for about a minute.
- Place diced apple, quinoa + toasted pumpkin seeds over kale. Crinkle or chop fried sage leaves and place in bowl as well (can also reserve some for on top of salad).
- Poor over the rest of the dressing and stir well. Taste + season. Top with more pumpkin seeds + sage, if desired. Enjoy!
- Updated version: Option to add roasted butternut squash, maple walnuts / pecans, crispy prosciutto and more herbs! See the YouTube video above for all the details.
Notes
Sources
https://stylecaster.com/beauty/kale-beauty-benefits/
https://www.healthline.com/nutrition/how-to-detox-your-body#section6
https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section1
https://hvmn.com/blog/supplements/magnesium-for-anxiety-relax-your-muscles-and-mind
https://www.foodrenegade.com/sources-of-collagen/
https://www.healthline.com/nutrition/bone-broth#section3
https://www.medicalnewstoday.com/articles/267290.php
https://www.aicr.org/cancer-research-update/2012/december_5_2012/cru- flavonoids-prevention.html
https://foh.psc.gov/NYCU/antioxidents.asp
https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section2
https://www.today.com/health/5-foods-help-you-deal-menstrual-cramps-t107199
https://www.nutraingredients.com/Article/2005/04/12/Vitamin-E-found-to-reduce-period-pain#
https://endometriosis.org/news/research/vitamin-e-may-relieve-menstrual-pain/
http://pennstatehershey.adam.com/content.aspxproductId=107&pid=33&gid=000052
https://www.organicfacts.net/health-benefits/herbs-and-spices/sage.html
https://www.healthline.com/nutrition/sage#section5
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section12
https://www.healthline.com/nutrition/extra-virgin-olive-oil#section2
https://www.byrdie.com/olive-oil-for-skin
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
https://www.webmd.com/vitamins/ai/ingredientmono-816/apple-cider-vinegar
https://www.healthline.com/nutrition/10-benefits-of-honey
https://www.organicfacts.net/health-benefits/health-benefits-of-honey.html
https://www.organicfacts.net/celtic-sea-salt.html
https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section12
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