High Fructose Corn Syrup Free Kale & Apple Salad with Cranberries
Crisp apple slices, tender massaged kale, and tart dried cranberries come together in a salad that feels genuinely fresh and satisfying — the kind of bowl you actually look forward to eating. The secret to making kale this good is the massage step: working the leaves with a little salt for a couple of minutes breaks them down into something silky and deeply flavored rather than tough and bitter. One of the sneakiest places high fructose corn syrup hides is in dried fruit and bottled dressings, so this recipe sidesteps both traps entirely — the cranberries are sweetened with apple juice only, and the dressing is made from scratch with olive oil, apple cider vinegar, honey, and fresh ginger. That homemade vinaigrette is bright, slightly spicy, and coats every leaf beautifully. Red onion adds a little sharpness, and if you scatter on the toasted coconut flakes, you get a subtle crunch and sweetness that ties the whole thing together. It's the kind of salad that works as a light lunch on its own or as a vibrant side next to almost anything.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!