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Kale Salad – Food to Fuel an Endurance Athlete’s Lifestyle


By Brandon McDearis

This month’s recipe is one that we would all do well eating on a daily basis. Kale has become quite popular over the last decade for it’s numerous health benefits, and rightly so. One cup of it provides 88 percent of the Daily Value of Vitamin C, 192 percent of vitamin A and a whopping 1,327 percent of vitamin K! There is no denying that kale is one of the most nutrient-dense vegetables that is widely available today. In addition to it’s high vitamin content, kale is also very high in minerals, antioxidants, anti-inflammatory properties, and cancer-preventing phytochemicals.

This very basic recipe for kale salad is a great addition to any meal. It can be a light and refreshing starter to a multi-course dinner, or it can simply be an addition to a main course. Personally, I often prefer to make it the base for the entire meal. The toppings to this salad can be endless. Other fruits and vegetables work well within it and all varieties of protein, such as boiled eggs, tofu and quinoa make for great toppers.

The recipe makes about 6 two-cup servings.



  • 1 small shallot, minced
  • 1 clove of garlic, minced
  • ¼ cup apple cider vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 1 tablespoon Dijon mustard
  • 2 tablespoons apple juice or water
  • Pinch of salt and pepper


  • 1-2 bunches (or 10 cups) chopped kale, stems removed
  • 2 apples, cored and diced or chopped into to matchsticks
  • 2 cups shredded carrot
  • 1 cups shredded radish
  • juice from 1 lemon
  • 2 tablespoons olive oil
  • salt and pepper to taste


  1. To prepare the vinaigrette, simply puree all of the ingredients in a blender or food processor until smooth and creamy.
  2. Next, put the salad ingredients in a bowl and add the lemon juice, olive oil and a good pinch of salt and pepper. Mix together well while lightly massaging the lemon juice and olive oil into the kale.
  3. Then drizzle with the dressing. Toss well and allow to marinate for at least a few minutes before serving.

Nutrition Facts:

Calories: 90 / Fat: 4g / Saturated Fat: 1g / Carbohydrates: 12g / Fiber: 3g / Protein: 3g

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Brandon McDearis is the owner of Your Way Cuisine, www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

/// Courtesy Endurance Magazine, LLC