Internet Asks: "Kale Slaw"

Coleslaw, a staple at picnics and barbecues, traditionally combines shredded cabbage and carrots in a creamy dressing. However, the culinary world is ever-evolving, and kale slaw has emerged as a nutritious and flavorful twist on this classic dish. This article delves into the world of kale slaw, exploring its nutritional benefits, versatility, and how to create your own delicious version at home.


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Why Kale?

Kale, known for its dark, leafy greens, is hailed as a superfood, and for good reason. It's packed with vitamins A, C, and K, minerals like calcium and potassium, and loaded with antioxidants. Transitioning from kale salads and chips, kale slaw incorporates this nutritional powerhouse into a beloved side dish, offering a hearty texture and a peppery kick.


Health Benefits of Kale Slaw

Kale, the star ingredient of kale slaw, is a nutrient-dense leafy green known for its health benefits. Here's what makes kale slaw a nutritious choice:

  1. - Nutrient Density: Kale slaw is packed with essential nutrients. The high levels of vitamin K in kale are crucial for blood clotting and bone health, while vitamin A supports vision and the immune system.
  2. - Antioxidant Rich: The antioxidants in kale, such as quercetin and kaempferol, help combat oxidative stress and may reduce the risk of chronic diseases.
  3. - Heart Health: Ingredients commonly found in kale slaw, such as olive oil and apple cider vinegar, along with kale's fiber content, contribute to cardiovascular health.
  4. - Digestive Health: The fiber in kale aids digestion and promotes gut health, making kale slaw not only delicious but also beneficial for your digestive system.
  5. - Low in Calories: Kale slaw can be a low-calorie side dish, especially when dressed with a light vinaigrette instead of a creamy dressing.


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Preparing Kale Slaw

Creating a delicious kale slaw involves more than just swapping cabbage with kale. The tougher texture of kale leaves calls for some tenderizing techniques and a flavorful dressing to complement its bold taste. Here’s how you can make your own kale slaw:

1. Ingredients:

  • - 1 bunch of fresh kale, stems removed and leaves thinly sliced
  • - 1 carrot, julienned or shredded
  • - 1 apple, thinly sliced
  • - 1/4 cup of sliced almonds or sunflower seeds
  • - 1/4 cup of dried cranberries or raisins

2. For the dressing:

  • - 1/4 cup of extra-virgin olive oil
  • - 2 tablespoons of apple cider vinegar
  • - 1 tablespoon of Dijon mustard
  • - 1 tablespoon of honey or maple syrup (optional)
  • - Salt and pepper to taste

3. Preparation:

  1. 1. Combine the kale, carrot, and apple in a large mixing bowl.
  2. 2. Whisk together the dressing ingredients in a separate bowl until well blended.
  3. 3. Pour the dressing over the kale mixture and toss until evenly coated.
  4. 4. Add the almonds and cranberries, tossing again to distribute them throughout the slaw.
  5. 5. Let the slaw sit for at least 30 minutes before serving, allowing the flavors to meld and the kale to soften.


Customizing Your Kale Slaw

Kale slaw is incredibly adaptable. Consider adding:

  • - Nuts and Seeds: For a crunchy texture, add sunflower seeds, sliced almonds, or pumpkin seeds.
  • - Fruits: Apples, pears, or dried cranberries can introduce a sweet and tart element.
  • - Cheese: Crumbled feta or shaved Parmesan can add a salty, creamy note.


Serving Suggestions

Kale slaw is a versatile dish that can complement a wide range of meals. Here are a few ideas:

  • - As a Side Dish: Serve alongside grilled meats, fish, or veggie burgers.
  • - In Sandwiches or Wraps: Use kale slaw as a crunchy, nutritious filling.
  • - With Tacos: Top your favorite tacos with a spoonful of kale slaw for added texture and flavor.



Kale slaw is a delightful twist on traditional coleslaw, offering not only a burst of color and flavor but also a host of nutritional benefits. It's a versatile side that pairs well with a variety of main dishes, making it perfect for any occasion, from weeknight dinners to special gatherings. By incorporating kale slaw into your culinary repertoire, you're not just elevating your meals; you're also embracing a healthier, more nutrient-rich lifestyle.

Disclaimer: This article is for informational purposes only. Individual dietary needs and restrictions should be considered when preparing and consuming any dish. For personalized advice, consult a healthcare professional or a registered dietitian.


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1. Today's Dietitian. Hail to Kale.

2. Business Insider. The 12 healthiest lettuces and leafy greens for you, ranked.

3. USDA FoodData Central.

4. Greatist. What Is the Difference Between Coleslaw and Slaw?.

5. WebMD. Health Benefits of Kale.

6. WebMD. Top Foods High in Vitamin C.

7. Monash University. Recipes.

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