I used to hate kale. I thought it was bitter, and fiber-y, and harsh. I didn’t understand what people were ranting and raving about when honestly, it tasted like I was chomping on tough weeds. I figured people must be brainwashing themselves into liking it since it was rapidly becoming “the cool thing to eat”. So I tried brainwashing myself for a bit, which only lasted a couple of meals before I was basically like, “This tastes like shit. Life’s too short. I’m not torturing myself with this anymore.”
Then I met lacinato kale, sometimes referred to as dinosaur kale. There hasn’t been a dino kale I haven’t liked. To me, it’s more like romaine lettuce in the shape of it’s leaves and crunch, and definitely more chewable and not as bitter as curly kale. So if you can relate to the above paragraph, please give dino kale a try. (Side Note: I eat curly kale now, however I will only eat it when it’s cooked, ideally sautéed in bacon fat with balsamic vinegar all over it. If that recipe sounds delicious and you want to know how to make it, comment below.)
Kale is packed with goodness. It’s a cruciferous vegetable, which have popularly become known as the “cancer-fighting” vegetables. One cup of kale EASILY contains your daily required servings of vitamin C, A and K. In a nutshell, that means by eating 1 cup of this leafy green vegetable you’ll be:
- adding protection to your immune system
- helping your body absorb iron and shuttle calcium into your bones
- get rid of toxins
- fight inflammation and the development of disease
- support cell growth
Plus more! And that’s just from those three vitamins. Not to mention the amount of fiber in kale which slows digestion of your food, feeds your healthy gut bacteria, and bulks up your stool (aka: keeps you regular).
Okay now to the recipe…
This is my healthy take on “coleslaw” (although it doesn’t really taste like coleslaw). I love this recipe for a few reasons: 1) it’s healthy, 2) it reminds me of summer, and 3) it really does feel like you’re “eating the rainbow”. A variety of colorful fruits and veggies is so important in your diet because each brings different vitamins, minerals and nutrients to the table (see my post about that here).
The BEST thing about kale salad is that you can put the dressing on it and eat it the next day, since kale is a bit more fiber-y, the dressing doesn’t make it wilted and soggy.
So here ya go! And for all of you that don’t like kale, I hope this recipe has turned you into a dino kale lover.
Colorful Kale Slaw
NUTRITIONAL INFO: (per serving) Calories: 242.5 Total Fat: 16.8g Saturated Fat: 2.6g Polyunsaturated Fat: 2.3g Monounsaturated Fat: 9.8g Cholesterol: 0mg Sodium: 286mg Potassium: 673mg Total Carbohydrates: 18.4g Dietary Fiber: 4g Sugars: 3.5g Protein: 5.8g Vitamin A: 350% Vitamin C: 209% Vitamin K: 684%
- for the dressing:
- 2 tbsp raw cashew butter
- 2 tbsp filtered water
- 1 small garlic clove, pressed
- 1 tbsp raw apple cider vinegar
- 2 tbsp Dijon mustard
- sea salt, to taste
- freshly ground black pepper
- 3 tbsp extra virgin olive oil
- for the salad:
- 5 cups thinly sliced lacinato kale
- 2 cups thinly sliced red cabbage
- 1 medium carrot, chopped in moons or matchsticks
- 1 cup cherry tomatoes, chopped
- 2 tbsp toasted sunflower seeds
- Step 1 Make the dressing: Put the cashew butter and water in a small bowl and whisk until smooth. Stir in the garlic, vinegar, mustard and a pinch of salt and pepper. Add the olive oil, mix again until smooth and creamy and season again to taste, set aside.
- Step 2 To make the salad: Place the kale, cabbage, carrot, tomatoes and sunflower seeds in a large bowl, drizzle with dressing and toss to combine until slaw is evenly coated.
Adapted from Amy Chaplin: At Home in the Whole Foods Kitchen