4th of July Fandom Eats: Captain America’s Apple Vinaigrette Dressed Kale Salad

Captain America’s 4th of July Apple Vinaigrette Kale Salad

In Captain America’s first movie our shield-wielding hero faces off against undead Nazi Red Skull (portrayed by actor Hugo Weaving) in the name of justice and ending HYDRAs terrorism. This 4th of July celebrate America and CAPTAIN America with this patriotic powerhouse of a salad. You don’t need a shot of super soldier serum to feel awesome. Just this combination of superfoods! Red strawberries, white chopped apple and a scattering of blue blueberries on a bed of kale assemble together to create a sweet, crisp, and antioxidant loaded summer meal. 

Tossed together with a sprinkling of chopped nuts and a scoop of quinoa and dressed in an easy as (apple) pie vinaigrette this is a portable and protein packed lunch or dinner that’s perfect for picnics, parties or meal time wherever you are. In the name of freedom, this salad is free of gluten, refined sugars, and animal products. Yaaaas! 

Steve Rogers would be proud!

Pantry-Friendly Apple Vinaigrette

4 tablespoons unsweetened applesauce

½ a lemon, juice squeezed out

2 tablespoons apple cider vinegar

2 tablespoons grapeseed oil*

2 and ½ tablespoons maple syrup (NOT pancake syrup)

The Salad

A bag or bunch of Curly kale - washed & destemmed

Strawberries, sliced or cubed

Honeycrisp or Pink Lady Apple, cut into cubes**

Blueberries

Chopped or broken up walnuts or pecans***

*or another neutral oil like canola. Olive oil is too strong!

**you can also use Fuji or gala, but it’ll be less crisp with less flavor

***or slivered almonds. No need to toast them in the oven. Just toss them in raw.

Food photos created and styled by me.

Now, Make Like the Hulk and SMASH It All Together!

(AKA How to put together a superpowered salad) 

1. In a glass measuring cup or bowl, briskly stir together all the vinaigrette ingredients 

2. Get a large metal bowl and dump in as much kale as you want to serve -- maybe you’re dining it solo, going all Winter Soldier with it. Or maybe you’re serving it to your team of Avengers. Be like Vision and use your brain to decide the amount. 

3. Pour the vinaigrette over the kale. For a single serving use 3 tablespoons or more, to taste. If serving your superpowered team use all of it. 

4. Now get in there with your hands and scrunch it all together! This makes the kale softer and less bitter and really works the appley goodness into it. 

5. Drop in the different fruits and nuts and gently toss it around so they’re combined. 

6. Refrigerate for at least 30 minutes, then dig in!

This is a stellar potluck or 4th of July picnic dish because letting it chill in the fridge overnight or a few hours before you have to go to your event really does make the flavors burst out like comic strip POW! bubbles. 

After you massage your dressing into the chopped or torn kale, you can eat it right away or wait at least 30 minutes for it get softer and the dressing to kick in. The kale tastes even BETTER if it sits in the fridge for an hour or longer! So you can take down criminal overlords or alien invaders and still show up with a dish that’ll wow your friends-- superpowered or not. 

all gifs from GIPHY

 If you saved room for dessert check out my geek blogger bestie Monica's Marvel-ous Captain America Mini Apple Pies. They're a whole lot of star-spangled YUM and make a brilliant addition to your 4th of July brunch or picnic! You can get the recipe over at Popcorner Reviews.

Image taken by and owned by Popcorner Reviews and Monica