My Go-To Harvest Kale Salad with Maple Dijon Dressing

Looking for a hearty, high-fiber salad that supports your midlife metabolism and actually keeps you full? Meet the one I can’t stop making.

I love having a BAS (Big A$$ Salad) every day, and this is the one I’ve been obsessed with lately. I first fell in love with a version of it at a local salad spot I frequent, and like any good wellness nerd, I came home and recreated it in my kitchen.

This has officially become my “harvest salad on repeat.” I literally eat a big version of this several days a week because it checks all my boxes: protein, fiber, color, crunch, and flavor. It keeps me satisfied for hours and fuels my workouts and coaching calls without leaving me feeling heavy or sluggish.

It’s everything I crave right now—crisp kale, sweet apple, hearty chickpeas, roasted sweet potatoes, and pumpkin seeds, all tossed in a cozy maple Dijon dressing that tastes like fall in a bowl. It’s simple, satisfying, and gives me all the glow-from-within energy.

🥗 Harvest Kale Salad Recipe

Macro deets (for salad without added protein)
P: 10 g C: 44 g F: 21g Fiber: 10g Total Calories: 384 kcal

Serves: 1 large (I eat the whole thing!) or 2 smaller side salads

Ingredients

• 3 cups chopped kale (≈ 80 g)
• ½ medium apple, diced (≈ 65 g)
• ¼ cup chickpeas, drained and rinsed (≈ 40 g)
• ½ cup roasted sweet potato, cubed (≈ 70 g)
• 1 Tbsp pumpkin seeds (≈ 10 g)

Maple Dijon Dressing

• 1 Tbsp maple syrup
• 1/2 Tbsp olive oil
• 1/2 Tbsp apple cider vinegar
• 1/2 tsp Dijon mustard
• 1 clove garlic, minced

Directions

1. Make the dressing: Whisk everything together until smooth.
2. Massage the kale: Drizzle a little dressing over the kale and massage with your hands for 1–2 minutes to soften the leaves and reduce bitterness.
3. Assemble the salad: Add apple, chickpeas, sweet potato, and pumpkin seeds. Toss with remaining dressing.
4. Optional: Add feta or dried cranberries for extra flavor and color.

🌿 Why This Salad Is Perfect in Midlife

Our bodies shift in powerful ways during midlife, and what we eat can make all the difference. This salad supports the big four that most women in their 40s, 50s, and beyond care about—hormones, muscle, metabolism, and mood.

Here’s how it helps:

• Protein and fiber for blood sugar balance: Chickpeas and pumpkin seeds help keep energy stable and prevent those mid-afternoon crashes or cravings that come with hormonal fluctuations.
  
• Micronutrients for hormones: Kale, sweet potatoes, and apples are rich in vitamins A, C, and K, which support adrenal health, thyroid function, and detoxification.
  
• Healthy carbs for your metabolism: Midlife isn’t the time to fear carbs. It’s the time to use the right ones to fuel muscle and brain health. Sweet potatoes provide steady energy without spiking blood sugar.
  
• Gut and mood connection: The fiber from kale, apple, and chickpeas supports gut bacteria that play a role in serotonin production and inflammation control.

When you nourish your body with fiber, protein, and color, you’re not just eating for today—you’re supporting long-term vitality and resilience.

💡 Chris Midlife Tip

Make this ahead, massage the dressing into the kale, and add more protein (aim for at least a total of 30 g) for a balanced meal that fuels your midlife metabolism.

👉 Grab my free Protein Cheat Sheet to make hitting your 30g protein goal even easier!