This vibrant summer kale slaw is a perfect blend of nutrition and flavor, offering a refreshing and healthy side dish or lunch for warm days. Pair this slaw with your protein of choice for a full meal; we love grilled salmon or chicken tacos. This slaw is not just delicious but also supports digestive health, boosts immunity, and contributes to overall wellbeing. Pro tip: make this recipe in advance and bring it to your next BBQ. No need to worry about it getting soggy.
Summer Kale Slaw SuperAge Benefits:
- Dino kale, the star of this recipe, is packed with vitamins A, C, and K, as well as antioxidants.
- Red onions add a kick of flavor and are rich in quercetin, a flavonoid with anti-inflammatory properties.
- Carrots provide beta carotene for eye health, while peas and corn offer a sweet crunch and additional fiber.
- Grape tomatoes contribute lycopene, a powerful antioxidant.
- The dressing, made with olive oil, white vinegar, and rice wine vinegar, not only enhances the flavors but also aids in nutrient absorption.
Nutritional Information
(Per serving, assuming 4 servings)
- Calories: Approximately 180 kcal
- Macronutrients:
- Carbohydrates: 18g
- Protein: 5g
- Fat: 12g (mostly healthy fats from olive oil)
- Fiber: 5g
Ingredients:
- 4 cups chopped dino kale
- 1/2 cup chopped red onion
- 2 medium carrots, peeled into ribbons
- 1/2 cup fresh or thawed frozen peas
- 1/2 cup fresh or thawed frozen corn kernels
- 1 cup halved grape tomatoes
- 3 tablespoons olive oil
- 2 tablespoons white vinegar
- 1 tablespoon rice wine vinegar
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chopped kale, red onion, carrot ribbons, peas, corn, and grape tomatoes.
2. In a small bowl, whisk together the olive oil, white vinegar, and rice wine vinegar to create the dressing.
3. Pour the dressing over the vegetable mixture and toss well to coat evenly.
4. Season with salt and pepper to taste.
5. Let the slaw sit for about 15 minutes to allow the flavors to meld and the kale to soften slightly.
6. Toss once more before serving.
7. Enjoy your refreshing summer kale slaw!
Note: The nutritional information is an estimate and may vary based on specific ingredients and portion sizes.
