Nitrate & Nitrite 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 pinch of sea salt for just a couple of minutes transforms it from tough and bitter into something silky and deeply flavorful. A bright dressing of olive oil, apple cider vinegar, honey, and fresh ginger ties everything together with a gentle zing that keeps each bite lively. Avoiding nitrates and nitrites is usually a concern with cured meats and processed foods, but salads like this can still trip people up when store-bought dressings or dried fruit contain hidden preservatives — here, every ingredient is clean and straightforward. The cranberries are sweetened only with apple juice or left unsweetened, so there are no sneaky additives to worry about. Toasted coconut flakes on top add a subtle crunch and a hint of richness that makes the whole thing feel a little more special. It's an easy, wholesome dish that works just as well as a light lunch as it does alongside a bigger dinner spread.
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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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