After more than 200 recipes on this healthy food blog, it’s about time I shared my first kale salad. I’ll admit I used to dislike kale — not because of the vegetable itself but because I hadn’t learned how to prepare it properly.
My experience was mostly with curly kale, which can be tough and fibrous when eaten raw. More recently I’ve started buying Tuscan kale (also called Cavolo Nero) at the market, and it convinced me to give kale another chance.
The difference is all in the prep. Remove the stem and chop the leaves finely—done right, this dark leafy green is absolutely delicious.
After shredding, sprinkle the kale with salt and massage it for about a minute. That simple step transforms chewy, tough leaves into tender, supple greens that are pleasant to eat.
This salad balances salty, sweet, sharp, and fruity flavors. Crispy bacon (or pancetta), shredded apple, sweet-spiced pecans, and a bright shallot vinaigrette top the massaged kale for texture and flavor contrasts.
The candied pecans take a little extra time but they steal the show. Whipping an egg white helps the spice-sweet mixture cling to every nut, creating a crisp, flavorful coating. I recommend making extra — they keep for weeks in a sealed container and make a terrific snack.
If you make this recipe, please leave a comment — I’d love to hear what you think. Feel free to share a photo on Instagram and tag me (@everylastbite_), I enjoy seeing your recreations!
Kale, Candied Pecan & Apple Salad
DFDairy Free
SCDSpecific Carbohydrate Diet
PPaleo
Ingredients
- 1 egg white
- 1 tbsp water
- 2 tsp honey
- 1 cup pecans
- 1 tsp cumin
- 1/4 tsp salt
- 1/4 tsp chili powder
- 1 bunch Tuscan kale
- 1/4 tsp salt (for massaging)
- 1/3 cup bacon or pancetta
- 1 apple cored and cut into small pieces
- 1 shallot finely chopped
- 1/4 cup olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp honey (for dressing)
Instructions
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Preheat the oven to 175°C (350°F).
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Whip the egg white until stiff peaks form. Stir in the water, honey, cumin, salt and chili powder. Fold the pecans into this mixture and spread them evenly on a parchment-lined baking sheet. Bake for about 30 minutes until crisp and golden, flipping halfway through.
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Prepare the kale by removing the central rib from each leaf, then chop the leaves into small, bite-sized pieces and place them in a large bowl.
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Sprinkle the kale with 1/4 tsp salt and massage the leaves for 1–2 minutes by scrunching and releasing handfuls. This softens the leaves and improves texture—don’t skip it.
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Chop the bacon or pancetta and cook in a frying pan until crisp, about 4–5 minutes. Drain on paper towel.
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Make the dressing by whisking together the olive oil, half of the chopped shallot, apple cider vinegar and honey.
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In the bowl with the massaged kale, add the candied pecans, cooked bacon, chopped apple and the remaining shallot. Pour the dressing over the salad and toss gently to combine. Serve immediately.
