Registered Dietitian | Certified Diabetes Educator | Victoria BC

Beet Apple and Kale Salad with Walnuts and Dill

Beet Apple and Kale Salad with Walnuts and Dill Recipe

As I grow older (and wiser), I can start to appreciate the presence of fruit in salads. Where the sight of strawberries in a salad used to make my stomach churn, I can now appreciate the surprise burst of sweetness from a blueberry, or the tartness from an apple in a salad. This April the veggie stands are showcasing beets, kale and apples. When these seasonal delights are jazzed up with a little bit of fresh dill and a simple vinaigrette style dressing, an exciting springtime dish is created.

“Walnuts are high in both omega-3 fatty acids and mono-unsaturated fatty acids, both of which have been shown to be protective against heart disease”

Beet Apple and Kale Salad with Walnuts and Dill Recipe

When most foods are in their raw form, they offer us more nutrients. A few years ago I shared my recipe for my favourite Raw Nori Stix (and Is A Raw Food Diet For You). In that post I outlined the health benefits (and concerns) of following a raw food diet. As hard as it may be, I continue to advocate for aiming for fifty percent of our meals to be raw. By serving this salad with some baked organic tofu and a side of quinoa, you got yourself a dietitian approved (and 50% raw!) meal.

Beet Apple and Kale Salad with Walnuts and Dill Recipe

Beet Apple and Kale Salad with Walnuts and Dill


This spring salad celebrates all things seasonal. Serve it with a simple vinaigrette which can last for a few days in the fridge.

4 Servings
Ready In:

Ingredients for Beet Apple and Kale Salad with Walnuts and Dill

  • 1 large apple
  • 1 large beet
  • 1 small bunch of kale
  • 3 cups baby spinach
  • 1/4 cup fresh dill, chopped
  • 1 cup walnuts halves

For the dressing

  • 2 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar, unpasteurised
  • 1 tsp seeded mustard
  • 2 tbsp raw honey
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper
  • Method For Beet Apple and Kale Salad with Walnuts and Dill

    1. Preheat the oven to 350 degrees Fahrenheit.
    2. While the oven is preheating prepare the vegetables. Wash and de-stem the kale. Roughly chop and add it to a large salad bowl along with the baby spinach and dill. Next peel the beet and coarsely grate it. Add this to the bowl. Finally core the apple and slice it thinly before adding it to the rest of the salad ingredients.
    3. Roughly chop the walnuts before placing on a baking tray. Bake the oven for about 5 minutes or until nice and toasted, given the tray a quick shake midway. Remove and set aside to let cool.
    4. To prepare the dressing place all of the ingredients in a glass jar. Close the lid tightly and give it a good shake. Season to taste. Alternatively you can blend all ingredients in a magic bullet, adding in the olive oil last to gently mix.
    5. To serve the salad, top with the walnuts and drizzle with the dressing. Option to serve with a protein and starch of your choice.

    Make it vegan: Use maple syrup in place of honey
    Add a protein: Boil 8 eggs or baked some tofu (See recipe for Summer Tofu Salad Bowl)
    Add a starch: Serve with 1 cup raw quinoa, cooked as per package directions
    Make it raw: Serve with fresh walnuts, not toasted. Use raw mustard and raw honey

    Nutritional Information

    Calories: 350
    Total Fat: 20g
    Saturated Fat: 2.5g
    Sodium: 105mg
    Fibre: 5.5g
    Sugar: 14.5g
    Protein: 8g
    Vitamin C: 90mg
    Calcium: 150mg
    Iron: 3mg

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