Apples, kale are healthy partners

10/26/2013
BY ALICIA ROSS
Greek yogurt blended with apple and raisins replaces the traditional mayonnaise dressing in this delightful slaw recipe.
Greek yogurt blended with apple and raisins replaces the traditional mayonnaise dressing in this delightful slaw recipe.

This easy side salad combines two fall favorites in one delicious arrangement: apples and kale. While that’s enough of a reason for most people, there’s now an added bonus: Kale comes in the pre-washed and chopped salad bags, making it easier to consume than ever.

Kale is a veritable leafy medicine chest. According to nutritiondata.self.com, it’s a good source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium, and phosphorus, and a very good source of vitamins A, C, K, and B6, as well as calcium, potassium, copper, and manganese. It’s practically a multivitamin in a bowl. Then you add an apple to the mix and, boy, does it taste better than a pill!

As for the salad dressing, nonfat Greek yogurt adds its own treasure chest of flavor and nutrition. Serve Apple Kale Slaw with everything from your favorite meat protein to a couple of other salads for a yummy salad trio dinner.

Apple Kale Slaw

Start to finish: 15 minutes

Yield: 6 servings

4 cups fresh kale, finely chopped

3 medium sweet apples, unpeeled, cored and chopped

¼ cup plus 2 tablespoons raisins

½ cup celery, chopped

3 tablespoons nonfat Greek yogurt

3 to 4 tablespoons water

In large mixing bowl, combine kale, 2 of the prepared apples, ¼ cup raisins, and celery. Toss to mix well.

In the work bowl of a food processor (a small processor works well in this case) combine the remaining chopped apple, 2 tablespoons raisins, yogurt, and 2 tablespoons water. Process until well blended. Add up to 2 more tablespoons water and pulse until dressing has reached desired consistency. Pour over slaw and toss to coat well. Refrigerate until ready to serve, up to 12 hours.

Approximate values per serving: 128 calories, 0.4 g fat (.1 g saturated), 2 mg cholesterol, 5 g protein, 30 g carbohydrates, 5 g dietary fiber, 82 mg sodium.

Contact Alicia Ross at Kitchen Scoop, c/‚Äčo Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, or send email to tellus@kitchenscoop.com. Visit the Kitchen Scoop Web site at www.kitchenscoop.com.