BHA & BHT Free Kale & Apple Salad with Cranberries
Crisp apple, chewy cranberries, and tender massaged kale come together in a salad that feels both fresh and satisfying — the kind of bowl you actually look forward to eating. The massaging step is the real secret here: working the kale with a little sea salt breaks down its tough fibers so the leaves turn silky and soak up every drop of the honey-ginger vinaigrette. That dressing — built from extra-virgin olive oil, apple cider vinegar, honey, and fresh ginger — is bright, lightly sweet, and completely homemade, so you know exactly what's in it. Avoiding BHA and BHT can be trickier than it sounds, especially with packaged salad dressings and dried fruits that often sneak in synthetic preservatives. This recipe sidesteps all of that by calling for dried cranberries sweetened only with apple juice and a from-scratch dressing made with whole, recognizable ingredients. The optional toasted coconut flakes add a subtle crunch and a hint of richness that makes the whole thing feel a little more special. It's the kind of salad that works as a light lunch, a dinner side, or something you'd genuinely bring to a gathering and feel proud of.
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Learn more →Ingredients
4 servings
For the salad
- 1 large bunch curly or lacinato kale (about 8 oz), stems removed, leaves torn into bite-sized pieces
- ¼ tsp fine sea salt
- 1 medium apple (such as honeycrisp or fuji), cored and thinly sliced
- ⅓ cup dried cranberries (unsweetened sugar or sweetened with apple juice only, no added sugar)
- ¼ small red onion, very thinly sliced
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp honey
- ½ tsp fresh ginger, finely grated
- ¼ tsp fine sea salt
For serving
- 2 tbsp toasted coconut flakes (optional)
Instructions
- 1
Place the torn kale leaves in a large mixing bowl and sprinkle with 1/4 tsp fine sea salt. Using clean hands, massage the kale firmly for 1–2 minutes, squeezing and working the leaves until they darken, soften noticeably, and reduce in volume by about half.
- 2
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, honey, grated ginger, and remaining 1/4 tsp salt until the dressing is smooth and emulsified.
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