Sweet Kale salad with mustard: superfood with a dash of tanginess

Salad is a worthy lunch, and thus not all that appetising. So, try this healthy but hearty kale salad, with crisp sweet apple, sweet potatoes, and a smack-in-the-mouth mustard dressing to give it a bit of a kick.

The recipe is based on this one on realsimple.com.

If there’s such a thing as too much kale as far as you’re concerned, then you can put some other leaves in there – we did it with a chopped up gem lettuce and halved the amount of kale. This made the whole package a bit less of a superfood, but also less chewy. On the subject of the chewiness of raw kale, massaging the leaves sounds weird, but it’s worth doing.

First time we made this, we thought the massaging was creepy so didn’t do it enough. Next time we rustled this recipe up, we gave the kale a good rub between our hands, so that our hands got a bit green and the kale shrank – it made it easier to eat.


To serve 3 in a lunchbox style capacity

For the salad
1 big sweet potato (or 2 little ones)
100g of kale (or 50g of kale and 1 gem lettuce)
1 apple (a crispy, sweet variety, such as jazz or pink lady)
A grating of parmesan (if you like)

For the dressing
4 tablespoons of olive oil
3 tablespoons lemon juice
2 teaspoons dijon mustard
salt and pepper

How to

Put the oven on at 180ºC.

Chop up your sweet potato into small bites. Toss in some oil and season with salt and pepper, then put them on a baking tray and put them in the oven. Set a timer for 20 minutes.

Now make your salad dressing. Put all the ingredients in a bowl and mix it up. We used slightly less mustard than the recipe we referenced as we found it a bit too much – we went for about two teaspoons.

Taste the dressing and fiddle with the ingredients if you so desire.

Now chop up your salad ingredients: kale (getting rid of very thick bits of stem as you go), lettuce if you’re using it, and slice the apple as finely as you can.

Get handfuls of kale in your hands and rub the leaves reasonably firmly between your palms for a second before putting the kale in a bowl.

Chuck the apple and lettuce in the bowl as well.

When your 20 minutes are up, take out your sweet potato and check they’re done. Let them cool a little for a few minutes before tipping it into your salad and giving the contents of the bowl a good mix.

Finally, drizzle in your salad dressing and mix again so the leaves are coated. If you like, sprinkle on some grated parmesan and maybe a touch of black pepper.

It’s ready to go in your mouth now.

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