Monday, March 7, 2011

Kale Slaw

Last Thursday when Dusty and I went to the 4-10-30 class, this Kale Slaw was one of the dishes we were taught to make. Although it's not complicated at all, this slaw packs a lot of punch! It is so healthy and good for it is super tasty!

The main ingredient in this slaw is Black Kale, also known as Dinosaur Kale because of it's scaly "dinosaur-like" texture.

Make sure when you are working with Black Kale that you clean it really well! The scales allow for a lot of dirt to get caught in the nooks and crannies. We were told to soak it in a sink full of water, then shake it off and pat dry with a paper towel. Also, remove the stems when you are using Black Kale. There is a ton of cellulose in the stems that our bodies can't digest.
This bad boy is amazing and I will be incorporating it into my menu quite often from now on. Check out the info I found on Wikipedia on Black Kale:

Black kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.
Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling decreases the level of the anti-cancer compounds; however, steaming, microwaving, or stir frying do not result in significant loss.Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.Kale is also a good source of carotenoids.

So I think we can all agree that Black Kale is worth giving a try!

Here is what you are going to need for Kale Slaw:
-2 cups shredded Cabbage
-2 cups chopped Black Kale (remove the stems-our bodies can't break down the high amounts of cellulose in the stems)
-1/4 cup thinly sliced Red Onion
-1 tbsp Rice Vinegar
-1 tbsp Soy Sauce
-1 tbsp Sesame Oil
-1 tbsp Lime Juice
-1 clove minced Garlic
-1 tsp Honey
-1/4 tsp minced Ginger
-Salt and Pepper to taste

In a serving bowl, combine the cabbage, black kale and red onions.

In a small mixing bowl, combine the rice vinegar, soy sauce, sesame oil, lime juice, ginger, honey and minced garlic. Whisk together and pour sauce over vegetables.

Toss to combine and add satlt/pepper to taste. Enjoy with Pork Lo Mein (recipe coming soon) or with any sandwich, burger, seafood dish, etc.


  1. Tasty, fresh, mega healthy, and easy, now that's the way to make eating better simple and flavorful. Thanks I need recipes like this =)

  2. WOW! This sounds super healthy and dee-lish!!

  3. Oh yummy! I can't find black kale where I live but I think making it with curly kale would yield equally delicious results. I love how healthy kale is, I did not know that about the stems though, thanks for the info!

  4. Oooo never would have adventured into kale, but I think this is worth a shot :)


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