Kale-Apple-Carrot Slaw

Kale has become know as the one of the most nutrient dense super foods out there but we find that most people are still unsure of how to cook with it to make it taste good - especially in it's raw form when it can be more fibrous and bitter. Adding some raw foods to each meal can assist in digestion and make you feel fuller longer, but how do you get raw kale to taste good?! We've got a couple secrets for you...

The first secret to making kale taste good is to remove the leaves from the stems - the stems are very bitter and difficult to digest. The second secret is to let the chopped kale marinate in a dressing that has either vinegar and/or citrus for up to 30 minutes before serving it. I like to "massage" the dressing into my chopped kale using my hands - the vinegar will help to break down the tough, fibrous texture and taste, making it easier to eat. 

In this recipe we've added some sweeter fruits and vegetables to balance out the earthy kale flavor and an apple cider vinaigrette to bring all the flavors together and provide some additional gut healthy enzymes. We've also included sunflower seeds and olive oil to get a boost of healthy fats. This recipe makes for a great side dish to pair with quiches, hot soups and/or clean proteins. I also like to add fresh sliced avocado, chickpeas or pre-cooked chicken to this meal, increase the portion size and eat it as a lunch or light dinner. One last benefit...this salad really holds up well dressed in the fridge for 2-3 days so it actually works for the "make ahead" type of meal to have on hand at your house. The kale will not wilt since its much more fibrous and dense than other traditional salad greens. 

This recipe is truly one of my staples and favorites, I hope you enjoy it as much I do!

Kale-Apple-Carrot Slaw (PRINT RECIPE)
Serves 4

Ingredients:
1 large bunch kale
2 medium carrots or 1 small bag shredded carrots
1 medium apple (both sweet or tart apples go well here)
½ cup raw sunflower seeds

Dressing Ingredients:
¼ cup olive oil
2 tablespoons apple cider vinegar
½ teaspoon sea salt
1 ½ teaspoons Dijon mustard
1 tablespoon pure maple syrup

Directions:

1. Remove stems from kale, and then finely chop into thin pieces; it should look like shredded lettuce when you are done. Place thinly chopped kale into a large bowl.
2. Combine the dressing ingredients in a separate, smaller bowl and whisk together until well combined. Then pour ½ the dressing (a generous ¼ cup) onto the chopped kale and use your hands to “massage” the dressing into the kale leaves until well coated and softened a bit. Allow to marinate for at least 10 minutes but up to 30 before adding the remaining ingredients.
3. While your kale marinates, grate or shred your carrots if you didn't buy pre-shredded, then add them to the kale and mix well to coat in dressing. Then core the apple and slice it into matchstick size pieces. 
4. Add the apple and sunflower seeds once your "marinate time" is done and toss until well combined. 
5. Taste and add more dressing as desired.

Let me know what you think once you've tried it. Happy Kale Eating!
~Billie