Green Machine Salad

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Kale and cabbage form the base of a simple and healthy green salad. Balance the greens with a sweet-tart Granny Smith apple. Spiralizing the apple not only looks great, it's also faster and easier than chopping. Keep this salad mix in the fridge as a base for grab-and-go lunch salads.

By
Lauren Grant
Lauren Grant

Lauren Grant is a food journalist, photographer and former editor with a penchant for frozen peas. She has worked in test kitchens for Better Homes & Gardens, Cuisine at Home and America's Test Kitchen, and has held editorial positions at Diabetic Living and Allrecipes.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
5420626.jpg
Prep Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
8 cups
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Low-Fat Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 1 medium Granny Smith apple

  • 2 tablespoons lemon juice

  • 4 cups chopped kale

  • 4 cups shredded green cabbage

  • 4 scallions, chopped

Directions

  1. Using a spiral vegetable slicer or a vegetable peeler, cut apple into long, thin strands or strips. Toss the apple with lemon juice in a large bowl. Add kale, cabbage and scallions; toss to coat. Layer the salad between paper towels in an airtight storage container.

Tips

To make ahead: Refrigerate for up to 4 days.

Originally appeared: EatingWell.com, May 2018

Nutrition Facts (per serving)

59 Calories
0g Fat
14g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 59
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 4g 15%
Total Sugars 7g
Protein 2g 5%
Total Fat 0g 1%
Saturated Fat 0g 1%
Vitamin A 1959IU 39%
Vitamin C 53mg 58%
Folate 71mcg 18%
Sodium 23mg 1%
Calcium 73mg 6%
Iron 1mg 6%
Magnesium 24mg 6%
Potassium 325mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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