Kale & Cabbage Slaw

I have been experimenting with different raw vegetable salads recently, trying out new combinations of vegetables of every description in order to create great texture and flavor. We love kale prepared any way possible, so it wasn’t a great leap to imagine kale would be great in a salad. Because kale leaves are somewhat tough, I found it best to slice the kale thinly as you would cabbage in a cole slaw. I also found that Tuscan kale, or dinosaur kale works best in this salad as it is more tender and has a little sweeter flavor than the curly variety. Because I like my salads colorful, I added red cabbage, julienned carrots and red peppers, green onions, and fresh herbs. This is not probably not a salad for those who think that a salad should be iceberg lettuce topped with a hot house tomato, but if you are an adventurous eater and love vegetables than you’ll enjoy this healthy salad I’m sure!

For my dressing I used cider vinegar which is said to help lower cholesterol, with half avocado oil and half olive oil with just a touch of mustard to add a little zest. My husband loves salads like this one that are hearty and full of flavor, and best of all very healthy for you too!

 
Why Healthy

  • Along with it’s other members of the Brassica family, kale and cabbage provide an excellent source of vitamins A, C, Carotenoids, along with a decent amount of fiber, iron, and calcium. The amount of vitamin K, important for blood clotting, in kale is far superior to that found in broccoli, spinach, and Swiss chard.
  • Apple cider vinegar is said to help lower cholesterol and blood glucose levels.
  • Both avocado and olive oil are heart healthy oils.

 

Print

Kale & Cabbage Slaw

A crunchy, hearty salad full of nutrients.

Yield: Serves 6

Prep Time: 20 mins

Ingredients:

4 Cups Thinly Sliced Kale (See Notes Above)
2 Cups Thinly Sliced Red Cabbage
1 Cup Julienned Carrot
1 Cup Julienned Sweet Red Pepper
1/2 Cup Sliced Green Onions
1/4 Cup Fresh Herbs (Parsley Leaves, Small Basil Leaves, Mint Leaves)
Dressing:
3 Tablespoons Apple Cider Vinegar
4 Tablespoons Avocado Oil
4 Tablespoons Extra Virgin Olive Oil
Salt & Pepper
Optional Toppings:
Sliced Toasted Almonds
Dried Cranberries
Sunflower Seeds

Directions:

Mix the dressing ingredients together in a small bowl until well blended.
In a large bowl, toss together the salad ingredients and then pour on half the dressing.
Taste, and add as much additional dressing as is needed for your personal preference.
Top the salad with any topping ingredients of choice and serve.

 

4 Responses to “White Bean Chicken Chili”

  1. Barbara — November 18, 2011 @ 7:16 pm

    I’m glad to read that cannellini beans work just as well as garbanzo beans, since I really don’t care for garbanzos. I thought maybe the cannellini’s might fall apart more easily, but since they’re listed in the recipe I’m going with that! Today is just the sort of day that makes me think about making white chili – and then your recipe arrived! Good timing!

    [Reply]

    recipe Reply:

    Barb, I was never fond of garbanzo beans myself which is why I started using cannellini beans instead. Though I have learned to appreciate garbanzo beans, I still use cannellini in this recipe. As long as you do not cook them too long, they hold together nicely in this recipe.

    [Reply]

  2. Barbara — November 21, 2011 @ 11:05 pm

    The recipe lists 1/4 cup cornmeal. At the end where you say to “add 1/4 cup of the polenta to thicken”, is that where you add the cornmeal? and it’s just uncooked cornmeal, correct?

    [Reply]

    recipe Reply:

    Barb, yes, just add the uncooked cornmeal.

    [Reply]

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