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Kitchen Scoop: Apple kale slaw great source of flavor and nutrition

By Alicia Ross
Universal Uclick

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 three-salad dinner. Enjoy!

Apple Kale Slaw

4 cups fresh kale, finely chopped

3 medium sweet apples, unpeeled, cored and chopped

¼ cup plus 2 tbsp. raisins

½ cup celery, chopped

3 tbsp. nonfat Greek yogurt

3 to 4 tbsp. 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.

Makes six servings.

Each serving has about 128 calories, 0.4 gram fat (.1 gram saturated), 2 milligrams cholesterol, 5 grams protein, 30 grams carbohydrates, 5 grams dietary fiber, 82 milligrams sodium.

Alicia Ross is the co-author of three cookbooks. Contact her c/o Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, email tellus@kitchenscoop.com, or visit http://kitchenscoop.com.



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