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Your Environment. Your Health.

Kale Salad

Women's Health Awareness Newsletter

Embark Upon Your Journey to a Healthier You

Nutrition Corner

Kale Salad

Are you looking for quick and healthy recipes to help you make smart choices for a healthy lifestyle? Eat kale! Kale is a dark, leafy green vegetable packed with vitamins and minerals. One cup of chopped raw kale provides more than 100% of the recommended daily amounts of vitamins A and K. Try this simple and delicious kale salad recipe.

Recipe provided by Patrice Carr from the Durham County Department of Public Health Nutrition Division.


  • 6 large kale leaves
  • 1 tablespoon fresh lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons olive oil
  • 1 tablespoon finely chopped shallot
  • 1/2 cup grated ricotta salata or feta cheese
  • 1/2 of an apple
  1. Wash kale and shake dry. Remove stems, break into small bite-sized pieces, and place in large bowl.
  2. Add lemon juice, salt, pepper, and olive oil to a mason jar.
  3. Chop shallot and add to mason jar. Replace lid and shake until well mixed. Pour dressing over kale and toss.
  4. Sprinkle ricotta salata or feta cheese over kale.
  5. Chop apple into pieces and sprinkle on top of kale.
  6. Enjoy!
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