Grab For Eats The Tropical Smoothie Kale Apple Slaw Recipe is a crunchy, vibrant, and refreshingly tangy dish that’s as nourishing as it is flavorful. Packed with colorful veggies, crisp apples, and a creamy-yet-light dressing, this slaw is the perfect balance of health and taste. Inspired by the menu at Tropical Smoothie Café, this salad has won over the hearts (and stomachs) of many who are looking for something nutritious, easy to prepare, and bursting with flavor. Whether you’re looking for a light lunch, a satisfying side, or a picnic-perfect dish, this kale apple slaw delivers every time
The Story Behind Tropical Smoothie Café and Its Famous Dishes
Founded in 1997, Tropical Smoothie Café started as a small smoothie shop in Florida but quickly grew into a nationwide sensation. Known for its flavorful smoothies, fresh ingredients, and vibrant tropical vibes, the brand now boasts over 1,200 locations across the United States. Alongside its signature smoothies, the café offers a wide selection of wraps, bowls, and salads—including the much-loved kale apple slaw.
This particular dish gained popularity for being a low-calorie, fiber-rich side that pairs perfectly with many of their entrees. Loved for its texture, color, and refreshing taste, the Tropical Smoothie Kale Apple Slaw Recipe has become a go-to for customers and home cooks alike.
Tropical Smoothie Kale Apple Slaw Recipe Ingredients & Their Benefits
Each ingredient in the Tropical Smoothie Kale Apple Slaw Recipe is chosen not only for its flavor but also for its nutritional benefits. Here’s a closer look at what goes into this health-packed slaw—and why you’ll love each bite:
- Kale (4 cups, chopped): A true superfood, kale is rich in fiber, vitamins A, C, and K, and powerful antioxidants. Did you know? Kale has more calcium per serving than milk!
- Apple (1 whole, chopped): Crisp apples bring a burst of sweetness and a good dose of dietary fiber. Fun fact: Apples help regulate blood sugar and improve gut health.
- Carrot (1, shredded): Carrots add color, crunch, and beta-carotene, which supports healthy vision.
- Red Onion (⅔ cup, finely chopped): Red onions add a sharp bite and are high in quercetin, an antioxidant known for its anti-inflammatory properties.
- Apple Cider Vinegar (2 tbsp): This tangy vinegar aids digestion and helps balance blood sugar levels.
- Lime Juice (1 tbsp): Lime juice brings zesty freshness and boosts vitamin C.
- Olive Oil (1 tbsp): Heart-healthy fats from extra virgin olive oil add smoothness and richness to the dressing.
- Maple Syrup (1 tbsp): A touch of natural sweetness from maple syrup balances the tanginess while offering antioxidants.
- Salt & Pepper (¼ tsp each): Simple seasonings that enhance all the other flavors.
- Mayonnaise (2 tbsp): Adds creaminess and texture to the dressing. Opt for whole-egg mayo for best results.
- Non-Fat Yogurt (¼ cup): Offers creaminess and probiotics to support gut health.
- Tahini (1 tsp): Made from sesame seeds, tahini is full of healthy fats, plant protein, and a nutty flavor.
- Sunflower Seeds (2 tbsp, toasted): A crunchy topper rich in healthy fats, vitamin E, and magnesium. Fun fact: Sunflower seeds can help reduce inflammation and promote skin health.
Utensils Needed for Tropical Smoothie Kale Apple Slaw Recipe
To prepare this delicious salad, you’ll only need a few basic kitchen tools:
- Medium mixing bowl (for the dressing)
- Large salad bowl (for the slaw)
- Whisk or fork (for mixing)
- Sharp knife or mandoline (for slicing apples and onions)
- Cutting board
- Vegetable peeler or grater (for shredding carrots)
- Measuring spoons and cups
- Salad tongs or serving spoon
How to Make Tropical Smoothie Kale Apple Slaw Recipe
The beauty of the Tropical Smoothie Kale Apple Slaw Recipe lies in how simple it is to make. With just a few easy steps, you’ll have a slaw that’s bursting with texture, tang, and fresh flavor.
Step-by-Step Instructions for the Tropical Smoothie Kale Apple Slaw Recipe
Make the Dressing:
- In a medium-sized bowl, combine 2 tablespoons of apple cider vinegar, 1 tablespoon lime juice, 1 tablespoon extra virgin olive oil, and 1 tablespoon pure maple syrup.
- Add ¼ teaspoon of salt and a pinch of black pepper. Whisk everything together until smooth.
- Stir in the finely chopped red onion and let it soak in the dressing for 10–15 minutes to mellow out its sharpness.
Prepare the Slaw:
- In a large salad bowl, add 4 cups of chopped kale (stems removed), 1 shredded carrot, and 1 finely chopped apple.
- Add the dressing along with the red onions to the bowl of veggies.
- Mix everything together until well combined and evenly coated.
- Stir in 2 tablespoons of mayonnaise, ¼ cup non-fat yogurt, 1 teaspoon tahini, and 2 tablespoons of toasted sunflower seeds.
- Cover the bowl and let it sit in the fridge for at least 30 minutes to allow the flavors to come together.
Serve chilled and enjoy!
Best Drinks to Pair with Tropical Smoothie Kale Apple Slaw Recipe
Pairing the Tropical Smoothie Kale Apple Slaw Recipe with a refreshing drink can elevate your meal even further. Here are a few great options:
- Tropical Fruit Smoothie: A mango-pineapple blend complements the slaw’s fresh and tangy notes.
- Iced Green Tea with Lemon: Light, antioxidant-rich, and slightly citrusy—perfect for this crisp salad.
- Sparkling Water with Lime: A fizzy, sugar-free choice that doesn’t overpower the delicate flavors of the slaw.
- Coconut Water: Naturally hydrating and slightly sweet, coconut water adds a tropical twist.
Best Occasions for Tropical Smoothie Kale Apple Slaw Recipe
This versatile slaw is perfect for a wide range of occasions:
- Summer BBQs & Picnics: Cool and crunchy, this dish is ideal for outdoor gatherings.
- Lunch Prep: A healthy option for work or school lunches.
- Thanksgiving or Christmas Dinner: A light and refreshing contrast to heavier holiday fare.
- Mother’s Day or Easter Brunch: Its colorful, festive appearance makes it perfect for spring holidays.
- Potlucks: Easy to make in large batches and always a crowd-pleaser.
How to Store Tropical Smoothie Kale Apple Slaw Recipe
To keep your Tropical Smoothie Kale Apple Slaw Recipe fresh:
- Store in an airtight container in the refrigerator.
- Best enjoyed within 24 hours, but it will last up to 2–3 days.
- Stir before serving if stored, as the dressing may settle.
- Do not freeze—this will ruin the texture of the fresh vegetables.
How to Make Nutritious Tropical Smoothie Kale Apple Slaw Recipe
Equipment
- Medium mixing bowl for the dressing
- Large salad bowl for the slaw
- Whisk or fork for mixing
- Sharp knife or mandoline for slicing apples and onions
- Cutting board
- Vegetable peeler or grater for shredding carrots
- Measuring Spoons and Cups
- Salad tongs or serving spoon
Ingredients
- 4 cups kale finely chopped; stems removed
- 1 apple whole apple; cored and finely chopped
- 1 carrot shredded
- ⅔ cup red onion finely chopped
- 2 tbsp apple cider vinegar
- 1 tbsp lime juice
- 1 tbsp olive oil
- 1 tbsp maple syrup (or honey)
- ¼ tbsp salt
- ¼ tbsp pepper
- 2 tbsp mayonnaise
- ¼ cup non-fat, plain yogurt
- 1 tsp Tahini
- 2 tbsp sunflower seeds toasted
Instructions
Make the Dressing:
- In a medium-sized bowl, combine 2 tablespoons of apple cider vinegar, 1 tablespoon lime juice, 1 tablespoon extra virgin olive oil, and 1 tablespoon pure maple syrup.
- Add ¼ teaspoon of salt and a pinch of black pepper. Whisk everything together until smooth.
- Stir in the finely chopped red onion and let it soak in the dressing for 10–15 minutes to mellow out its sharpness
Prepare the Slaw:
- In a large salad bowl, add 4 cups of chopped kale (stems removed), 1 shredded carrot, and 1 finely chopped apple.
- Add the dressing along with the red onions to the bowl of veggies.
- Mix everything together until well combined and evenly coated.
- Stir in 2 tablespoons of mayonnaise, ¼ cup non-fat yogurt, 1 teaspoon tahini, and 2 tablespoons of toasted sunflower seeds.
- Cover the bowl and let it sit in the fridge for at least 30 minutes to allow the flavors to come together.
Tips
- Massage the Kale: If you prefer a softer texture, massage the chopped kale with a bit of olive oil for 1–2 minutes before mixing it into the slaw.
- Soak the Onions: Don’t skip the step where you soak the onions in the dressing—it reduces sharpness and enhances flavor.
- Make It Vegan: Simply swap out the yogurt and mayo with plant-based versions.
- Add a Crunch: Want more crunch? Toss in some crushed almonds or pecans.
- Sweeten to Taste: If your apples aren’t very sweet, add a drizzle more maple syrup or honey.
Nutrition
Why You’ll Love the Tropical Smoothie Kale Apple Slaw Recipe
There’s so much to love about the Tropical Smoothie Kale Apple Slaw Recipe—it’s healthy, easy to make, full of flavor, and a guaranteed crowd-pleaser. Whether you’re looking for a colorful side dish for your next BBQ or something refreshing for your weekly meal prep, this slaw delivers on every front. Its combination of sweet apples, crunchy veggies, and creamy, tangy dressing makes it stand out from your typical salad lineup.
Once you try it, there’s a good chance it’ll become a staple in your kitchen too!
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