Are you looking for a quick and healthy side dish or a light yet satisfying meal? This kale apple slaw is the perfect answer! It's surprisingly easy to make, bursting with fresh flavors, and packed with nutrients. Forget boring salads – this vibrant slaw is a delightful mix of crunchy kale, sweet apples, and a tangy dressing that will elevate any meal. Whether you're a seasoned cook or a kitchen newbie, this recipe is perfect for you. Let's get started on this delicious and healthy journey!
Ingredients:
- 1 bunch of kale, stems removed and chopped
- 1 large apple (Honeycrisp, Fuji, or Gala work well), thinly sliced
- 1/2 cup red onion, thinly sliced
- 1/4 cup dried cranberries (or raisins)
- 1/4 cup toasted pecans or walnuts (optional)
For the Dressing:
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 1 tablespoon maple syrup (or honey)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
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Prep the Vegetables: Wash and thoroughly dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Thinly slice the red onion and apple to ensure even cooking and a pleasant texture.
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Massage the Kale: This crucial step helps to tenderize the kale, making it more palatable. Place the chopped kale in a large bowl and massage it with your hands for about 1-2 minutes. This breaks down the tough fibers and makes the kale more tender.
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Combine Ingredients: Add the sliced apple, red onion, and dried cranberries to the bowl with the massaged kale. Gently toss to combine. If using, add the toasted pecans or walnuts at this stage.
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Make the Dressing: In a small bowl, whisk together the apple cider vinegar, olive oil, maple syrup, Dijon mustard, salt, and pepper until well combined.
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Dress the Slaw: Pour the dressing over the kale mixture and toss gently to coat all the ingredients evenly. Taste and adjust seasoning as needed. Adding more maple syrup will increase sweetness, while more apple cider vinegar will add tanginess.
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Chill (Optional): For best flavor, cover the slaw and refrigerate for at least 15-30 minutes before serving. This allows the flavors to meld together beautifully.
Tips for the Best Kale Apple Slaw:
- Choose your kale wisely: Lacinato (dinosaur) kale holds up well in this recipe, but other varieties work too.
- Don't skip the massage: Massaging the kale is key to preventing a tough and unpleasant texture.
- Toast your nuts: Toasting the nuts enhances their flavor and gives them a delightful crunch. Simply spread them on a baking sheet and toast in a preheated oven at 350°F (175°C) for 5-7 minutes, or until fragrant.
- Customize your slaw: Feel free to add other ingredients like shredded carrots, sunflower seeds, or different types of dried fruit to personalize this recipe.
Variations:
- Spicy Slaw: Add a pinch of red pepper flakes to the dressing for a spicy kick.
- Creamy Slaw: Incorporate a tablespoon or two of plain Greek yogurt or mayonnaise to the dressing for a creamier texture.
Nutritional Information (per serving, approximate):
This recipe provides a good source of vitamins A, C, and K, fiber, and antioxidants. The exact nutritional content will vary depending on the specific ingredients used and serving size.
This vibrant and healthy kale apple slaw is a fantastic addition to any meal. Enjoy its delicious flavors and the satisfaction of creating a homemade, healthy dish. It's a perfect side for grilled chicken, fish, or even as a light lunch on its own. Happy cooking!