Recipe: Kale Salad with Apples and Cheddar

Leafy greens are an excellent source of natural folate, which supports methylation in the body. Add two hard-boiled eggs to this salad to provide half of your daily source of choline, which is also a great methyl support!


4 cups very finely chopped or slivered curly kale or Russian kale(about 6 ounces on the stem, or half of a 3/4-pound bunch, stemmed and washed in two rinses of water)

2 tablespoons coarsely chopped toasted almonds

1 apple, sweet, like a Fuji, or a sweet-tart, like a Gala, Braeburn or Pink Lady, cored and cut in 1/4-inch dice

1 ounce sharp Cheddar cheese, cut in 1/4-inch dice31recipehealthnew-articlelarge-v2

2 tablespoons fresh lemon juice

Salt to taste

1 very small garlic clove, puréed

5 tablespoons extra virgin olive oil

2 tablespoons freshly grated Parmesan


  1. Combine the kale, almonds, apple and Cheddar in a large bowl.
  2. Whisk together the lemon juice, salt, garlic and olive oil. Add to the salad, and toss well. Sprinkle the Parmesan over the top, and serve.