Winter Kale & Apple Salad with Walnut-Cranberry Dressing

(Supports Oral Health & Uses Seasonal Ohio Ingredients)

Why This is Great for Oral Health

• Kale – High in calcium and vitamin K, which strengthen teeth and bones.

• Apples – Their natural crunch stimulates saliva production, which helps wash away bacteria.

• Walnuts – Provide phosphorus, a key mineral for tooth enamel health.

• Cranberries – Contain compounds that help prevent harmful bacteria from sticking to teeth.

• Greek Yogurt (in the dressing) – A great source of calcium and probiotics, promoting healthy gums.

Ingredients (Serves 4-6)

For the Salad:

• 1 bunch fresh kale, washed and chopped

• 1 large Ohio apple (Honeycrisp or Fuji), thinly sliced

• ½ cup walnuts, lightly toasted

• ¼ cup dried cranberries (no sugar added, if possible)

• ¼ cup goat cheese or shredded white cheddar (optional)

• ½ cup shaved Brussels sprouts (adds crunch and vitamin C)

For the Walnut-Cranberry Dressing:

• ¼ cup plain Greek yogurt

• 2 tbsp olive oil (anti-inflammatory, good for gums)

• 1 tbsp apple cider vinegar (balances oral pH)

• 1 tbsp honey (natural antibacterial properties)

• 1 tbsp cranberry juice (pure, unsweetened)

• 1 tsp Dijon mustard

• Salt & pepper to taste

Instructions

1. Prepare the Kale: Place chopped kale in a large bowl. Massage the leaves with a drizzle of olive oil for 1-2 minutes to soften.

2. Make the Dressing: In a small bowl or jar, whisk together Greek yogurt, olive oil, apple cider vinegar, honey, cranberry juice, Dijon mustard, salt, and pepper.

3. Assemble the Salad: Toss the kale with apples, walnuts, cranberries, Brussels sprouts, and cheese (if using).

4. Dress & Serve: Drizzle the dressing over the salad and toss well. Let it sit for 5-10 minutes to enhance the flavors. Enjoy!

Pro Tip:

For an added boost, serve this salad with grilled wild salmon or roasted chicken for extra omega-3 fatty acids, which help reduce gum inflammation.