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Tropical Smoothie Kale Apple Slaw Recipe

How to Make Nutritious Tropical Smoothie Kale Apple Slaw Recipe

The Tropical Smoothie Kale Apple Slaw Recipe is a crunchy, vibrant, and refreshingly tangy dish that's as nourishing as it is flavorful.
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Course: Side Dish
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 8 People
Calories: 51kcal

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

Here are a few helpful tips to make your slaw even better:
  • 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

Nutrition Facts
How to Make Nutritious Tropical Smoothie Kale Apple Slaw Recipe
Amount per Serving
Calories
51
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0
g
0
%
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Sodium
 
253
mg
11
%
Potassium
 
248
mg
7
%
Carbohydrates
 
10
g
3
%
Fiber
 
1
g
4
%
Sugar
 
5
g
6
%
Protein
 
2
g
4
%
Vitamin A
 
4639
IU
93
%
Vitamin C
 
43
mg
52
%
Calcium
 
62
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.