How many calories does one serving of Kale and Apple Salad have?
One serving (100 grams) of Kale and Apple Salad gives 114 calories. Out of which carbohydrates comprise 61 calories, proteins account for 8 calories and remaining calories come from fat which is 50 calories. One serving of Kale and Apple Salad provides about 5.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Kale and Apple Salad recipe makes 300 grams, serves 3 with 100 grams per serving.
114 calories for 1 serving of Kale and Apple Salad, Cholesterol 0 mg, Carbohydrates 15.2g, Protein 2g, Fat 5.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kale and Apple Salad.
See Kale and Apple Salad recipe | kale fruit vegetable salad | Indole rich healthy Indian salad | with 20 amazing images.
Kale apple salad is a delicious and healthy Indian salad that is perfect for a light meal or snack. Learn how to make kale fruit vegetable salad.
This delicious Kale and Apple Salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds.
A tangy dressing of honey and lemon adds to the spectrum of flavours that this Kale and Apple Salad offers your taste buds!
To make kale and apple salad first make the dressing. In a small bowl put lemon juice, honey, olive oil and salt to taste. Mix well. Lemony honey dressing is ready.
In a big bowl put kale, apple, cabbage, red cabbage, melon seeds. Just before serving add the prepared lemony honey dressing. Serve kale and apple salad immediately to enjoy the bubbly, fresh flavours.
Main ingredients for kale and apple salad.
Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients.
Green apples provide a bright, tart flavour to kale salad that helps reduce the bitterness of kale. They also add a bit of crunch and sweetness.
Red cabbage adds a vibrant color and contrast to kale apple salad, making it more visually appealing. Red cabbage has a slightly crunchy texture that adds interest to the salad.
Pro tips for kale and apple salad. 1. Lemon juice adds acidity to the salad, which helps to balance out the bitterness of the kale and the sweetness of the apples. It also helps to break down the tough kale leaves, making them more tender and easier to digest. 2. Extra virgin olive oil or olive oil is a common ingredient in kale apple salad dressings because it has a mild flavor that complements the other ingredients well. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. It has around 77% of MUFA.
Is Kale and Apple Salad healthy?
Yes, this is healthy.
Let's understand the Ingredients.
What's good.
1. Kale : Of all the superfoods you can think of, kale is one of the healthiest you can rely on. Along with vitamins like vitamin A and vitamin C which act as antioxidants, flavonoids like lutein, kaempferol and quercetin are also found in relatively large amounts in Kale. Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients. See detailed benefits of kale.
2. Cabbage ( Gobhi) : Cabbage is low in calories, relieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. See here all benefits of cabbage.
3. Green apple: The health benefits of green apple are almost similar to red apple, but some research shows that green apple may contain slightly more fibre and less carbs and sugar. Its peel consists of dietary fibre, mainly pectin, which helps in reducing weight and maintaining healthy gut flora. The flavonoids in green apples may help in fighting chronic diseases like cancer and heart disease, if consumed daily. This compound which is a major component in green apple peels also helps to lower blood sugar levels and manage type-2 diabetes mellitus. The compound quercetin along with flavonoids also helps to reduce oxidative damage and reduce inflammation in the body.
4. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of which oil is the healthiest, avoid vegetable oil.
Can diabetics, heart patients and over weight individuals have Kale and Apple Salad ?
Yes, this recipe is good for diabetics, heart and weight loss BUT drop the honey from the salad. It should taste fine if you use green apples which are naturally sweet. Kale beneficial to diabetics and heart. Cabbage is low in calories, relieves constipation, good for diabetics.
Can healthy individuals have Kale and Apple Salad ?
Yes.
Kale and Apple Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 172% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 25% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 13% of RDA.