This salad is kind of a nutritional overachiever. There are so many super-foods incorporated in it, but they are not all there just for the health of it! They all add flavors that compliment each other. It really is a delicious salad, but honestly, it just makes me feel so good that I’ve had a super healthy lunch. In fact, while photographing, I felt the need to perform some “quality control” and couldn’t stop myself (see photo below). At that point, I just hoped I’d gotten enough photos that I’d be able to use!
Let me just tell you about some of the powerhouse ingredients in this salad. We’ve all heard a lot about kale lately. It is one of the most nutrient dense foods. It’s incredibly high in Vitamins K, A and C, fiber and antioxidants. It can lower cholesterol, reduce your risk of some cancers and can detox our bodies if eaten regularly. Honestly, there are so many health benefits to eating kale, you can read more about it at WHFoods.
Then, there is the apple cider vinegar. Vinegar a powerhouse? Yes! If you use the raw and unfiltered type. It’s full of beneficial enzymes. I like Bragg’s. It has a great, bright and apple-y flavor.
I also use chia seeds in this salad dressing. Chia seeds are flavorless, but they absorb a huge amount of liquid and become gelatinous. They are another super-food full of omega-3’s and 6’s, antioxidants and fiber. They are considered even more nutritious than flaxseed. They seem to thicken the dressing just enough to make it adhere much nicer to the greens and they do not alter the flavor at all.
Kale and Pear Salad
1 bunch of kale, washed and stems removed
1 pear, sliced into segments
handful of pomegranate arils
1/4 cup toasted and salted pepitas
freshly shaved Parmesan (omit to keep this salad vegetarian or vegan)
Apple Cider and Chia Dressing
1/3 cup organic raw unfiltered apple cider vinegar
2/3 cup extra virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 teaspoon Dijon mustard
1 teaspoon honey (use agave to keep this vegan)
1 tablespoon chia seeds
After you’ve removed the stems from the kale, soak the leaves in water while you prepare the other ingredients. Soaking revives the leaves making them crisp. When ready, use a salad spinner to get the leaves nice and dry.
Combine all of the dressing ingredients in jar with a tight fitting lid. Shake well.
Arrange the salad on individual plates, topping each with about two tablespoons of dressing. Use more or less as you like.
- Most grocery stores carry a lot of these items in their organic section now, but you can make this salad your own, using just the ingredients you want. The dressing specifically, works with or without the chia seeds.
I just made this dressing yesterday and it’s delicious! I was looking for a replacement for my plain old balsamic and this makes me eat my salad till I’m stuffed! I hope I get a chance to try the salad recipe as well!
Sonia, I’m so happy you liked this dressing so much! You’re the sweetest! Thanks so much for taking the time to let me know!
How long does this dressing keep? How should you store it?
Lisa, I store the dressing in a glass jar with a nice tight lid in the refrigerator. Homemade vinaigrettes will keep for two to three weeks refrigerated, but honestly, you’ll probably use it up well before that. Enjoy!
Im about to make this but wondering how it stores … Does it hav to be used right away? I would think so because of the chai seeds.. Right?
Roo, I’m so happy you’re making this! You can most definitely make the salad and the dressing ahead of time. I would store the dressing separately and drizzle it on just before eating. The chia seeds do thicken it up a bit, but just enough to make the dressing adhere really nicely to the salad. One other tip…I’d toss the pear slices with some lemon juice to prevent any oxidation. Let me know how you like it!
Aloha! Just made this dressing, it’s delicious!!! Love this simple great and fabulously healthy salad and salad dressing recipe. Thank you!
Aloha Gea! I’m thrilled that you like it so much! I love that dressing too…it’s really nice on any salad. You are so sweet to take the time to come let me know! Thank you!
Thank you Kathy! I hope you like it. I try to eat more kale too…it’s SO good for us. I like this salad because it pairs some sweetness with the bitterness that kale can sometimes have. It’s a great balance. Thanks for taking the time to comment!
Can’t wait to try this salad, Caroline. I’m always looking for new ways to incorporate kale into my diet and this looks yummy.
Hi Caroline, Thank you so much for stopping by my blog and leaving that sweet comment…you brought a huge smile to my face. Your blog is really lovely and I’m happy to have discovered it. This salad is right up my alley – I love the beautiful fall flavors in there and I can’t get enough kale lately!
Thank YOU Faith! You’ve made my day! I just bought your new book on amazon! I can’t wait to get into the kitchen with it! So glad to have found you and your site!