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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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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 8 People
Course: Side Dish
Cuisine: American
Calories: 51
Ingredients Equipment Method Notes

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

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

Method
 

Make the Dressing:
  1. 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.
  2. Add ¼ teaspoon of salt and a pinch of black pepper. Whisk everything together until smooth.
  3. 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:
  1. In a large salad bowl, add 4 cups of chopped kale (stems removed), 1 shredded carrot, and 1 finely chopped apple.
  2. Add the dressing along with the red onions to the bowl of veggies.
  3. Mix everything together until well combined and evenly coated.
  4. Stir in 2 tablespoons of mayonnaise, ¼ cup non-fat yogurt, 1 teaspoon tahini, and 2 tablespoons of toasted sunflower seeds.
  5. Cover the bowl and let it sit in the fridge for at least 30 minutes to allow the flavors to come together.

Notes

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.