Energy-Packed Kale Apple Salad

Some days I need a salad that satisfies and energizes. This leafy green salad filled with crunchy cashews and crispy, sweet apples paired with sweet pomegranates and cranberries does the trick as it’s brimming with nutrient-dense, energy sourced ingredients. I know that with this in my fridge, I can have my salad and go on about my day. Move over afternoon coffee and say hello to my take on the kale salad  Energy-packed Kale Apple salad is a lunch-time must for keeping you going for the rest of the day.

What Ingredients Do You Need?

¼ bettergoods Super Energy Trail Mix

3 cups of raw kale

¼ of our homemade apple cider vinaigrette

¼ cup of Pomegranates

1 apple

It’s been a long day, and you’re craving something tasty that doesn’t weigh you down but lifts you up to tackle the rest of your to-do list. This is the kale salad recipe for you! I picked up the trail mix at my local Wal-mart in the general nuts section. It’s a combination of dried cranberries, raw cashews, raw pumpkin seeds and dried goji berries. It’s a solid combination of crunch and sweet that is easy to throw into your greens for a quick elevation! One container usually lasts me over a week, so it’s well worth the money to buy it combined rather than spending a fortune on separate ingredients.

Pomegranates are part of the superfood family and are popular in the Middle East and Mediterranean. They add a beautiful red that pops against the dark green kale, making it a healthy and gorgeous addition to your salad. This little addition provides the following nutritional pers:

• Vitamin C: 30% of the Daily Value (supports immunity and skin health)

• Vitamin K: 36% of the Daily Value (important for bone health and blood clotting)

• Folate: 16% of the Daily Value (essential for cell growth and metabolism)

• Antioxidants: Rich in polyphenols like punicalagins and anthocyanins, which help fight free radicals and reduce inflammation.

• Ellagic Acid: A compound with potential anti-cancer properties.

How To Put It All Together?

Gather all of your ingredients and measure them out to save time. Cut up the apple into cubes. I prefer a crisp, slightly sweet apple, but if you want a bit more tart to balance the other ingredients, feel free to swap out with a green apple instead. Set aside your ingredients.

It won’t take more than 15 minutes to toss your greens. To save time, I purchase pre-washed and trimmed kale. I add three cups to a large bowl.

To the kale, add in your apple, trail mix and pomegranates. Toss. 

I prefer to use an apple cider vinaigrette that I keep on hand. You could substitute a store-bought virgin or drizzle with olive oil instead. 

How Does This Salad Boost Your Energy-Levels

Why does this combination deliver that pick-me-up? Each ingredient provides nutritional support to elevate the body’s systems. When the days are fast and your time is short, have this salad and go on to do amazing things! Here are the amazing offerings each ingredient supplies.:

1. Super Energy Trail Mix

• Nuts and Seeds: Almonds, walnuts, sunflower seeds, or others in the mix are rich in healthy fats, protein, and fiber. These nutrients provide slow-digesting energy, keeping you full and energized for longer.

• Dried Fruits: Ingredients like raisins or dried cranberries are high in natural sugars and carbohydrates, offering a quick energy boost.

• Additional Superfoods: Ingredients like dark chocolate chips or chia seeds may add antioxidants, iron, and omega-3s, all of which improve stamina and mental clarity.

2. Raw Kale

• Iron: Kale is a great plant-based source of iron, which supports oxygen transport in your blood, preventing fatigue.

• Vitamin C: This boosts iron absorption and enhances energy production at the cellular level.

• Magnesium: Helps reduce muscle fatigue and improve physical endurance.

• Complex Carbohydrates and Fiber: Provide sustained energy by stabilizing blood sugar levels.

3. Homemade Apple Cider Vinaigrette

• Apple Cider Vinegar: May help regulate blood sugar, preventing energy crashes. It can also improve digestion, helping your body better absorb nutrients.

• Healthy Oils: If your vinaigrette contains olive oil, it provides monounsaturated fats that fuel your body efficiently without causing energy dips.

4. Pomegranates

• Natural Sugars: The natural fructose in pomegranates offers a quick, clean energy boost without the crash associated with refined sugars.

• Antioxidants: High in polyphenols and Vitamin C, they reduce oxidative stress, which can drain energy levels.

• Hydration: The juicy arils contribute to hydration, essential for energy production.

5. Apple

• Fructose: Apples provide natural sugars that offer a quick energy pick-me-up.

• Fiber: Slows digestion, ensuring a steady release of energy rather than a spike and crash.

• Vitamin C and Antioxidants: Help combat fatigue by supporting overall cellular health.

How These Ingredients Work Together

• The combination of quick-digesting natural sugars (from pomegranates, apple, and dried fruits) and slow-releasing energy sources (from nuts, seeds, and kale) ensures you get an immediate energy boost followed by sustained energy.

• The healthy fats and fiber stabilize blood sugar levels, preventing energy crashes.

• Vitamins, minerals, and antioxidants reduce fatigue and support efficient energy production in your cells.

This salad is a great choice for fueling your day, whether you need a midday pick-me-up or post-workout recovery!

Instructions:

• ¼ bettergoods Super Energy Trail Mix

• 3 cups of raw kale

• ¼ of our homemade or store bought apple cider vinaigrette

• ¼ cup of Pomegranates

• 1 apple diced

1. Measure out ingredients, and wash and cut apples.

2. Add kale to a large bowl. To the kale, add in your trail mix, diced apples, ¼ cup of Pomegranates

3. Pour in your apple cider vinaigrette, and toss.

You can serve the salad immediately or store it for several days. Kale is a hearty leaf so you can make it ahead of time and enjoy it throughout the week. Pair it with a slice of cornbread or, if you want to add in a pit of protein, top it off with some white beans.