Featured Recipe - Kale Slaw

Savor the Season with Kale Slaw

The star of this no-cook recipe is kale, a nutrient-packed green you can find at your favorite farmers market orgrocery store this summer. 

“This dish tastes even better after it has had a chance to sit overnight in the fridge, so make it ahead of time for a healthy potluck dish,” said Heather Rudnik, Lakeland Health Registered Dietitian. 

Tip: To easily wash and dry kale, use a salad spinner. A salad spinner is also the ideal place to store your greens. The enclosed container prevents moisture loss and keeps your greens crisp, and the spinning basket keeps the leaves out of direct contact with water, reducing spoilage.

Bringing the Farmers Market to You

From now through October 9, the Be Healthy Berrien Mobile Farmers Market is delivering a bounty of fruits and vegetables from the Andrews Student Gardens in Berrien Springs to areas throughout Berrien County where fresh produce isn’t readily available. 

This project is the result of a partnership between the Berrien County Health Department Andrews Student Gardens that began last summer and was made possible by a grant obtained by the Berrien County Health Department through the Michigan Health and Wellness 4x4 Plan. Customers can purchase produce with Bridge Cards, cash, check, or credit card. Lakeland Health supports the market by providing a registered dietitian who travels with the market distributing recipes, conducting cooking demonstrations, and providing samples of seasonal produce for taste testing.

To view the Be Healthy Berrien Mobile Farmers Market schedule, visit www.behealthyberrien.org

Serves: 6. Prep time: 15 minutes
Cook time: 0 minutes

Ingredients

• 1 bunch of kale (6 cups leaves)
• 1 apple, diced
• 1⁄3  cup onion, diced
• 3 Tbsp rice vinegar or apple cider vinegar
• 1 ½ Tbsp honey 
• 2 tsp Dijon mustard
• 3 Tbsp olive or canola oil
• Salt and pepper, to taste 

Directions

1. Tear the kale leaves from their stems.
2. Stack leaves and cut into ribbons.
3. Rinse and pat dry kale.
4. Toss kale with the diced apple and onion.
5. Mix together the vinegar, honey, mustard, oil, and 
salt and pepper to make a dressing.
6. Pour the dressing over the kale salad and 
toss to combine.
7. Serve and enjoy!

Nutritional Information (per serving)

131 calories, 3g protein, 16g carbohydrates, 2g fiber, 7g fat, 50mg sodium