I love a good coleslaw and this one is at the top of my list with the creamy and bright dressing in every bite of earthy kale and sweet apple. I love the freshness and ease of this recipe and enjoy it all year long!

We all love coleslaw, especially during the summer and early fall months when we are having get togethers, BBQ’s, and grilling out, however, keep this recipe in mind for those winter months when you’re craving that earthy, summery bite! This simple and amazing side dish will have your family and friends going back for seconds and thirds, it is that good!

Why Kale is So Good For You!

I know we have all heard that kale is a superfood, but do you know why this cruciferous beauty is so good for you? Kale is part of the Brassica family which includes, cabbage, arugula, broccoli and more, plus it comes in a few varieties with the most commonly found ones here in the US being curly kale (green and purple) and Lacinato kale (Tuscan, dinosaur). Other varieties include Chinese, Siberian, redbor, ornamental and red Russian.

Vitamins

• Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body. Vitamin A is essential in the health of your eyes, skin, bones, kidneys, and lungs.
• Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
• Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [1].
• Vitamin B3 (niacin): Essential in healthy metabolism, supports healthy cholesterol and blood pressure [2].
• Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [3].
• Vitamin C: is a powerful antioxidant our bodies use to neutralize free radicals and reduce oxidative stress and helps improve absorption of non-heme iron found in plants.
• Vitamin K: is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!

Minerals

• Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [4].
• Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [5].
• Iron: Essential in the creation of hemoglobin, supports a healthy digestive tract, and is necessary in immune health.
• Phosphorous: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
• Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.
• Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.
• Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [6].

Fiber

Kale has a great amount of insoluble and soluble fiber to support a healthy digestive system and microbiome. The fiber in kale supports both healthy blood sugars and a healthy cardiovascular system.

Chlorophyll

Kale contains a pigment called chlorophyll that not only gives green fruits and vegetables their gorgeous hue, but also has some amazing potential benefits! Studies have shown a diet rich in foods that contain chlorophyll may support healthy skin and blood building properties [7].

Sulforaphane

Sulforaphane is a compound found in cruciferous vegetables like kale, Brussels sprouts, and arugula that has been shown to have many health benefits. Studies have shown that this powerful compound is stored in cruciferous vegetables in an inactive form known as glucoraphanin. Glucoraphanin is then activated by chopping, cutting, or chewing the food releasing an enzyme, myrosinase, to produce sulforaphane. Sulforaphane is known to have anti-inflammatory and antioxidant properties to support health and wellness [8].

So grab so kale and let’s get cooking!

Poppyseed Apple Kale Slaw Ingredients

Serves 4-6

2 cups Cabbage (red or green), thinly sliced

2 cups Curly Kale, de-stemmed and finely chopped

1 Carrot, shredded

OR 4-5 cups of Kale Slaw Mix

1 Apple*, matchsticks

1/2 cup No Sugar Mayonnaise

1/4 cup Fresh Lime Juice or Apple Cider Vinegar

1 tsp Poppyseeds

1/2 cup Raw Sprouted Pumpkin Seeds**

1 tsp Fine Sea Salt or Pink Salk

1/2 tsp Ground Black Pepper

*Omit for Keto

**If your pumpkin seeds are salted reduce added salt to 1/2 teaspoon

How to Make Poppyseed Apple Kale Slaw

1. Rinse the cabbage, kale, carrot and apple, dry.

2. In a large bowl combine the mayonnaise, lime juice or ACV, poppyseeds, pumpkin seeds, salt and pepper.

3. Shred the cabbage and carrot, transferring to the bowl.

4. Slice the apple and add it to the cabbage.

5. Gently fold the coleslaw until all the veggies are evenly coated.

Enjoy!

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FAQs

Q: Can I make this kale and apple coleslaw ahead of time?

A: Yes, but keep in mind that any marinaded slaw recipe will soften the veggies the longer it sits. I love this slaw fresh and crisp and the next day when it has marinated and all the flavors have melded together.

Q: What can I add to add a little more crunch to the salad?

A: I would try some sliced almonds, sunflower seeds, or crispy bacon to add some more nutrients and crunch!

Q: How long will kale and apple coleslaw keep?

A: Once the marinade has been mixed in I would try and enjoy it within 1-2 days since the veggies do soften.

I hope you enjoy this as much as my family does. – Amy

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