Discover how to create a vibrant and healthy Kale Apple Slaw that will revolutionize your side dish repertoire! This delightful recipe offers a fresh, flavorful twist on traditional coleslaw, inspired by the popular Kale and Apple Slaw from Tropical Smoothie Café. You’ll be amazed by how incredibly simple this healthy kale coleslaw is to prepare, especially when utilizing convenient ingredients like Mann’s Power Blend, a pre-shredded vegetable mix that eliminates the need for extensive chopping and preparation. Say goodbye to plain, soggy cabbage and embrace a colorful, nutrient-dense apple kale slaw bursting with diverse textures and invigorating tastes.
Wondering what is kale apple slaw? It’s more than just a salad; it’s a symphony of fresh, crisp ingredients united by a creamy, tangy dressing, designed to be both delicious and incredibly good for you. Today, we’re diving into the secrets of making a homemade version of the famous Tropical Smoothie Kale Apple Slaw. This highly sought-after vegetarian and gluten-free side dish has captured hearts across the United States, and our enhanced recipe takes its nutritional profile and flavor to new heights.
Always looking for ways to boost nutrition and taste, I’ve incorporated even more fruits and vegetables into this iteration than you’d find in the original. Imagine a medley of crisp kale, sweet apples, tender Brussels sprouts, crunchy broccoli, delicate Napa cabbage, vibrant carrots, chewy Medjool dates, and nutty sunflower seeds, all brought together by a lusciously creamy yogurt-tahini dressing. The resulting taste and texture of this healthier coleslaw are genuinely extraordinary, offering a refreshing and satisfying culinary experience.
The true game-changer in this recipe is the thoughtfully curated veggie slaw blend. While I’ve specifically crafted this as a Mann’s Power Blend recipe, you can certainly use your favorite broccoli slaw mix if Mann’s isn’t available. This pre-packaged blend is an absolute lifesaver in the kitchen. Consider the alternative: painstakingly cleaning fresh kale leaves, removing tough woody stems, finely chopping them, and then massaging them for several minutes to achieve tenderness. This demanding process can be a significant time commitment.
Why not opt for the effortless path? A prepared slaw mix is a monumental time-saver, as all the tedious vegetable cleaning, chopping, and mixing are done for you. This convenience allows you to whip up this nutritious and delightful side dish in a fraction of the time, making healthy eating accessible even on the busiest days. It’s an intelligent choice for anyone looking to enjoy fresh, vibrant salads without the extensive prep work.
⭐ The Abundant Benefits of Kale Apple Slaw
Beyond its incredible taste and ease of preparation, this Kale Apple Slaw offers a wealth of health benefits and practical advantages. Here are compelling reasons why this Mann’s Power Blend recipe is a must-try:
- Effortless Preparation: Thanks to the pre-bagged slaw mix, you can bypass an hour of chopping and the laborious task of tenderizing or massaging kale. Even with some bagged kale varieties, a tenderizing step is often necessary, but our chosen blend streamlines the process, eliminating this time-consuming step entirely. This means more time enjoying your meal and less time in the kitchen.
- Naturally Sweetened, No Added Sugar: Unlike many classic coleslaw recipes laden with refined sugars, this version relies on the natural sweetness of apples and Medjool dates. You won’t miss the added sugar, as the vibrant sweetness from the fruits perfectly balances the savory and tangy notes of the dressing. This makes it an excellent choice for those mindful of their sugar intake.
- Nutrient-Rich Powerhouse: This antioxidant-packed healthy coleslaw is an exceptional source of essential vitamins, particularly vitamin A and vitamin C, both crucial for immune function and overall well-being. Furthermore, it’s abundant in dietary fiber, aiding digestion and promoting gut health. The diverse vegetables in Mann’s Power Blend (kale, Brussels sprouts, broccoli, cabbage, carrots) contribute a broad spectrum of phytonutrients, making every bite a boost for your health.
- Naturally Gluten-Free: Similar to Tropical Smoothie’s version, this kale slaw recipe is inherently gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities. However, as with any food preparation, those with severe sensitivities should always be cautious of potential cross-contact issues in the kitchen.
- Enhanced Protein Content: While many traditional slaw recipes rely heavily on mayonnaise for richness, this recipe incorporates plain yogurt and tahini alongside a modest amount of mayo. This strategic addition not only contributes to a creamier texture but also significantly boosts the protein content, making it a more satisfying and well-rounded side dish.
- Incredibly Versatile: This recipe is wonderfully adaptable to your preferences. Feel free to swap sunflower seeds for toasted sliced almonds, chopped walnuts, or pecans for different nutty undertones. For alternative sweetness, consider dried figs or raisins in place of dates. If you prefer a tart note, opt for Granny Smith apples to create a vibrant green apple slaw instead of using red apples. Customizing this dish to perfectly suit your taste is incredibly easy.
- Perfect Potluck and Party Dish: Kale slaw with apples is an ideal choice for any gathering, whether it’s a picnic, a backyard BBQ, or a casual get-together. It’s easy to transport, visually appealing with its rainbow of colors, and consistently a crowd-pleaser that disappears remarkably quickly!
- Unforgettably Delicious: Let’s be honest, regular coleslaw can sometimes be quite uninspiring. This innovative take on slaw is a delightful departure. It’s consistently crisp, boasts an incredible flavor profile, and presents a beautiful spectrum of colors on your plate, making it a feast for both the eyes and the palate.
🥘 Key Ingredients for Kale Apple Slaw
Crafting this sensational kale apple slaw requires a thoughtful selection of fresh and flavorful ingredients. Here’s a detailed list of what you’ll need to gather from your grocery store:
- Mann’s Power Blend Super Food Mix: This convenient bag is the star of our slaw, providing a pre-shredded blend of nutrient-rich vegetables.
- Unpeeled Chopped Apple: Any crisp, sweet, or slightly tart apple works beautifully. Leaving the peel on adds extra fiber and a pop of color.
- Finely Chopped Red Onion: Provides a sharp, pungent kick that complements the sweetness of the fruits and richness of the dressing.
- Toasted Sunflower Seeds: Adds a delightful crunch and nutty flavor, along with healthy fats.
- Pitted Medjool Dates: These add a rich, caramel-like sweetness and chewy texture, balancing the tang of the dressing.
- Mayonnaise: Contributes to the creamy texture and traditional richness of coleslaw.
- Non-Fat Plain Yogurt: Essential for a lighter, tangier, and higher-protein dressing. Crucially, use regular plain yogurt, not Greek yogurt, as Greek yogurt is too thick and will alter the dressing’s consistency.
- Tahini: A sesame seed paste that adds a unique nutty depth, healthy fats, and contributes to the dressing’s creamy texture.
- Maple Syrup or Sugar-Free Syrup: Provides the perfect touch of sweetness to the dressing. For an added sugar-free option, sugar-free maple syrup is an excellent substitute.
- Fresh Lime Juice: Brightens the entire dish with a zesty, refreshing acidity.
- Garlic Powder: Adds a foundational savory note to the dressing.
- Onion Powder: Enhances the aromatic depth of the dressing without adding raw onion texture.
- Dried Dill: Offers a fresh, herbaceous flavor that pairs wonderfully with both the vegetables and the creamy dressing.
- Salt and Pepper: Essential for seasoning and bringing all the flavors into harmony.
Let’s delve deeper into some of these key ingredients. What exactly is Mann’s Power Blend? This fantastic mix typically contains a vibrant assortment of shredded vegetables, offering a diverse array of flavors and nutrients. It commonly includes:
- Brussels sprouts
- Napa cabbage
- Kohlrabi
- Broccoli
- Carrots
- Green kale leaves
It’s quite rare for home cooks to prepare small quantities of all these diverse vegetables for a single dish due to the sheer effort involved. This is precisely why Mann’s Power Blend is such a marvel; you receive a concentrated dose of these superfoods in one convenient bag. This ensures you’re consuming a wider array of phytonutrients, vitamins, and minerals than you would from a single type of vegetable. All the hard work of cleaning and chopping is eliminated, allowing you to simply combine it with the other slaw ingredients. Beyond slaw, Mann’s Power Blend is excellent in stir-fries or as a base for other healthy salads.
When selecting your apple, choose any variety whose flavor you enjoy. Cortland apples are a personal favorite for their crispness and balanced sweetness, but Honeycrisp apples would also be a lovely addition for their juicy crunch and sweet-tart profile. The key is a firm, flavorful apple.
Medjool dates are fresh, plump dates known for their soft, chewy texture and rich, caramel-like sweetness. You can typically find them in the produce section of most supermarkets. While dried dates from the baking aisle can be used in a pinch, they generally lack the intense flavor and succulent texture of fresh Medjool dates. In my humble opinion, the quality of your dates significantly impacts the overall sweetness and mouthfeel of the slaw.
Tahini, a smooth paste made from ground sesame seeds, is a staple in Middle Eastern cuisine and a core ingredient in dishes like hummus. It possesses a distinct, slightly bitter, nutty flavor that truly benefits from a touch of sweetness. To maintain this dish as added sugar-free, opting for sugar-free maple syrup in the dressing is a smart choice, providing sweetness without compromising your dietary goals.
🍽 Essential Equipment for Kale Apple Slaw
Preparing this delightful kale apple slaw requires minimal kitchen equipment, making it an accessible recipe for even novice cooks. Here’s what you’ll need:
- A Good Knife: Essential for efficiently chopping apples, red onion, and dates.
- Whisk: Perfect for blending the dressing ingredients into a smooth, emulsified consistency.
In addition to these, you’ll need a spacious large bowl for combining the slaw ingredients and a smaller bowl dedicated to whisking the dressing. No fancy or specialized kitchen gadgets are necessary for this straightforward and delicious recipe!
🔪 Simple Steps: How to Make Kale Apple Slaw
Creating this vibrant kale apple slaw is a straightforward process. Follow these simple steps to bring this fresh and flavorful side dish to life:
- Begin by preparing your fresh ingredients. Chop the apple into ½-inch dice (approximately 1.27 cm), ensuring uniform pieces for consistent texture in every bite. Finely chop the red onion, as smaller pieces integrate better into the slaw without overpowering it. Lastly, chop the pitted Medjool dates into small, manageable pieces to distribute their sweetness evenly.
- In a large mixing bowl, combine the entire bag of Mann’s Power Blend Superfood Mix, your chopped apples, finely chopped red onion, toasted sunflower seeds, and chopped Medjool dates. Gently stir all these colorful components together, admiring the beautiful array of ingredients. At this point, you’re almost done with the main assembly of this incredibly easy and healthy recipe!
🥗 Crafting the Perfect Kale Slaw Dressing
The dressing is the heart and soul of this dish, bringing all the flavors together with a delightful balance of sweetness and tang. This creamy concoction truly elevates the kale apple slaw from good to extraordinary. Here’s how to prepare it:
- In a smaller bowl, combine all the dressing ingredients: mayonnaise, plain yogurt, tahini, maple syrup (or sugar-free syrup), fresh lime juice, garlic powder, onion powder, dried dill, and a pinch of salt and pepper. Using a whisk, vigorously blend these components until the dressing is completely smooth and creamy, with no lumps.
- Once the dressing is perfectly smooth, pour it generously over the prepared kale and fruit mixture in the large bowl. Stir everything thoroughly, ensuring that every piece of vegetable and fruit is beautifully coated in the creamy, tangy dressing. That’s all there is to it! Your delicious and healthy dinner side dish is ready to be enjoyed.
For those who may not be fond of tahini, feel free to get creative with your dressing substitutes. A creamy honey mustard dressing would offer a sweet and tangy profile, while a poppy seed dressing could add a lovely texture and mild flavor. Remember that any substitutions will alter the nutritional information of the recipe, so adjust accordingly based on your dietary needs and preferences. Similarly, if lime juice isn’t on hand, apple cider vinegar, lemon juice, or even orange juice can provide a pleasant acidity to the dressing.
️🌡️ Storing Leftovers and Freezing Advice
Proper storage is key to enjoying your kale apple slaw even after the first serving. You can store any leftover slaw in a covered container in the refrigerator for 1 to 2 days. It’s important to note that the greens will gradually become softer and more “soggy” the longer they sit dressed, as they absorb the liquid from the dressing. Additionally, depending on the apple variety used, it may start to brown slightly over time due to oxidation, although this doesn’t typically affect the flavor.
Can you freeze coleslaw? I strongly advise against freezing kale apple slaw. The mayonnaise-based dressing is likely to separate when defrosted, resulting in an unappetizing texture. Furthermore, both the apples and the greens will become mushy and lose their desirable crispness after freezing and thawing, significantly diminishing the overall quality and enjoyment of the dish.
🥬 Perfect Pairings: What to Serve with Kale Apple Slaw?
This versatile Mann’s Power Blend slaw is an exceptional accompaniment to a wide range of meals. It shines brilliantly as a healthy side dish, but don’t limit its potential – it also makes a fantastic topping for burgers and sandwiches, adding a refreshing crunch and burst of flavor. Imagine it piled high on these mouth-watering Frozen Burgers in Air Fryer for an elevated weeknight meal. For your next cookout, try serving it alongside some sweet, buttery corn on the cob and tender barbecue pork ribs – a classic combination that never disappoints!
While this slaw is packed with nutritious vegetables and fruits, it doesn’t provide enough protein to stand alone as a complete meal. To create a balanced and satisfying plate, consider pairing it with one of these protein-rich main dishes that complement coleslaw beautifully:
- Air Fryer BBQ Chicken Breast: A lean, flavorful option that pairs perfectly with the crisp slaw.
- Bacon Wrapped Pork Tenderloin: The savory richness of pork tenderloin finds a fantastic counterpart in the fresh slaw.
- Air Fryer Roast Beef: A hearty choice that benefits from the bright and tangy notes of the slaw.
- Air Fryer Turkey Burgers: A healthier burger option that tastes incredible topped with a generous scoop of this kale apple slaw.
📋 Nutritional Overview: Calories, Net Carbs, Protein
Understanding the nutritional value of your food is an important part of a healthy lifestyle. One generous serving of this delicious kale apple slaw, prepared with maple syrup, contains approximately 280 calories, 26.1 grams of net carbohydrates, and 4.8 grams of protein. These figures represent a realistic serving size designed to be satisfying.
For those aiming to reduce their sugar intake, opting to make kale apple slaw without added sugar by using a sugar-free syrup in the dressing significantly alters the nutritional profile. In this sugar-free version, a serving contains around 257 calories, 20.2 grams of net carbohydrates, and still provides 4.8 grams of protein. This flexibility allows you to tailor the recipe to better fit your specific dietary goals, whether you are managing blood sugar, carbohydrate intake, or simply seeking a lower-calorie option.
FAQs About Kale Apple Slaw
Here are answers to some common questions about preparing and customizing your kale apple slaw:
How to Make Kale Slaw Vegan?
To transform this into a delightful vegan kale slaw, you’ll need to substitute the mayonnaise and yogurt with your preferred plant-based alternatives. My top recommendation for a nutritionally sound dairy yogurt replacement would be an unsweetened, calcium-fortified soy yogurt, which often offers a comparable texture and protein content. However, finding good quality, protein-rich soy yogurt can sometimes be more challenging than locating the more common (and often protein-poor) coconut or almond yogurts.
How to Make Keto Kale Slaw?
Creating a low-carb kale slaw that fits a ketogenic diet requires a few more adjustments. You will need to omit both the dates and apples, as their natural sugars contribute significantly to the carbohydrate count. Additionally, ensure you use sugar-free syrup in the dressing. Since you’re removing the natural sweetness from the apples and dates, you might find it necessary to add a little more sugar-free syrup or a keto-friendly sweetener to achieve your desired balance of flavor.
What Can I Add to Kale Slaw to Make It Tastier?
Enhancing the flavor of kale slaw is a wonderfully subjective endeavor, entirely dependent on your personal taste preferences! Consider adding ingredients that complement the existing flavors and textures. Do you enjoy the earthy crunch of pepitas (pumpkin seeds)? How about the tartness of dried cranberries or dried apricots, or the tropical sweetness of shredded coconut? If any of these sound appealing, don’t hesitate to toss them in! You are the best judge of your own palate, so explore the flavor combinations that sound most delicious to you. A sprinkle of fresh herbs like parsley or cilantro can also add a fresh dimension.
Where Can I Buy Mann’s Power Blend?
Mann’s Power Blend Salad Mix is widely available and can be found at many major grocery store chains across the United States, including popular retailers like Kroger, ShopRite, and Whole Foods. If for any reason you’re unable to locate Mann’s Power Blend, remember that you can easily substitute it with another type of convenient pre-bagged veggie slaw mix. A bag of broccoli slaw, cabbage slaw mix, or any other blend of shredded vegetables will work beautifully as an alternative, ensuring you can still enjoy this fantastic recipe.
👩🏻🍳 Other Healthy Side Dish Recipes You’ll Love
If you’re eager to discover more healthy and delicious side dish recipes to complement your meals, explore these fantastic options next:
- Air Fryer Cabbage Steaks: A simple yet flavorful way to enjoy cabbage.
- Air Fryer Frozen Vegetables: Perfect for achieving perfectly crisp, never mushy, frozen vegetables.
- Refrigerator Dill Pickles (No Sugar): Easy, tangy, and sugar-free pickles.
- Air Fryer Baby Carrots: Sweet and tender carrots with minimal effort.
Watch How to Make It!
Kale Apple Slaw (Mann’s Power Blend Recipe)
Summer Yule
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Ingredients
- 10 ounces Mann’s Power Blend superfood mix with kale 284 grams (or use a bag of your favorite undressed broccoli or cabbage slaw mix)
- 2 tablespoons finely chopped red onion
- ½ cup chopped apple (do not peel!)
- 3 tablespoons sunflower seeds (shelled and toasted)
- 3 Medjool dates, pitted and chopped
For the kale slaw dressing:
- ¼ cup mayonnaise
- ¼ cup yogurt, plain, low-fat (regular, not Greek yogurt)
- 2 tablespoons maple syrup (use sugar-free maple syrup to keep this recipe added sugar free)
- 1 tablespoon tahini
- ½ tablespoon lime juice, fresh squeezed
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried dill
- salt and pepper, to taste
Instructions
To make kale apple slaw:
- Chop the apple into ½-inch dice (1.27 cm), finely chop the red onion, and chop the dates.
- Add the Power Blend, onion, apples, sunflower seeds, and dates to a large bowl. Stir.
To make kale slaw dressing:
- Whisk all of the “for the kale slaw dressing” ingredients together until smooth.
- Pour the dressing over the top of the kale mixture and stir to combine. Enjoy!
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Equipment
- Knife
- Whisk
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 3 recipe (weight maintenance and active lifestyles). The nutrition information provided is for a realistic serving size, ¼ of the recipe. However, you could stretch this slaw recipe into 6 servings if you are feeding a larger crowd.
This slaw has an excellent nutrition profile, packed with essential vitamins, healthy fats from seeds, and fiber. However, it’s definitely a side dish since it is relatively low in protein. Make sure to include some protein foods when you compose your meal.
I often post single entrée or side dish recipes. However, it is important to think about how each of these components might fit into the meal as a whole.
If you have a weight loss goal, higher-calorie side dishes (such as this one) are best served with lean proteins. By lean proteins, I’m referring to foods like extra lean beef burgers (bunless) or chicken breast. Since this slaw has almost 300 calories, using lighter (low-calorie) foods for the rest of the meal will help to balance things out.
On the other hand, if you’re serving fatty meat (e.g., ribs), it may be best to go light on the sides. One of my easiest go-to low-calorie sides is a side salad of leafy greens with 1 tablespoon of dressing.
Nutrition information is for one serving of kale apple slaw made with maple syrup. If you make kale slaw without sugar added (i.e., using sugar-free syrup) the stats are 257 calories, 20.2 grams net carbs, and 4.8 grams protein per serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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