Homegrown | Kale and Napa Cabbage Slaw

Homegrown | Kale and Napa Cabbage Slaw

October 16, 2019 0 By Ewald Bahringer


I am Carolyn Dunn, Nutrition Specialist
with NC State Extension and welcome to Homegrown in the Kitchen. The
Mediterranean way of eating has a lot of great concepts for us to eat a
healthy diet. One of those is to eat lots of fruits and vegetables. If you want to
learn more about the Med way of eating, go to our website which you’ll see at the end of
this segment. But today we’re going to talk about a recipe that includes two of
my favorite ingredients – kale and Napa cabbage. It’s a kale and Napa cabbage slaw. In this bowl I have two cups of shredded Napa cabbage and two cups of shredded kale. I want to show you how to do that using a knife technique. It’s
very simple called chiffonade. This is Napa cabbage. I like it a lot better
than regular cabbage – it’s a lot softer and milder and to chiffonade something
you stack the leaves together like this and just roll them, or in this case we’re
just doing them in half, and you use your chef knife, again keeping your
fingers back, and you’re just shredding this way and you end up with nice, even
shreds or chiffonades. Great technique to cut any leafy green or herbs like
basil. So there’s our Napa cabbage and we’ll add that to the two cups we have
in the bowl. Now, the kale is a little different. In the kale we have this
very tough rib, it’s very hard to digest. We want to take that out because we’re
not cooking this, we’re eating this raw. So we lay the kale down
and we want to just tightly trim out that rib, and move that aside. That goes
in our compost pile. And then we’ll take the leaf of kale and roll it just like
you did the Napa cabbage and chiffonade it very small, again, keeping our
fingers back. And we have these nice thin pieces of kale. Because we’re eating this
raw, we want these pieces to be nice and small. Now we need a delicious dressing
to go on our our slaw and our dressing today is going to contain yogurt and
some lime juice. In this bowl I have a half a cup of Greek yogurt, plain Greek yogurt. You could use
any kind of Greek yogurt you want as long as it’s plain. In fact, you don’t even have to use Greek, you can use regular yogurt. Now just whisk this to get it smooth. To
this we’re gonna add the zest of one lime. If you don’t have a zester in your
kitchen, you can just eliminate this ingredient and just use a little more
lime juice. I have the juice from one lime and I got lucky, my lime had a
lot of juice, as you can see here. So if you get a lime that doesn’t have so
much juice, maybe you want to add two to this dressing. And that goes in. And
then we want to add about a tablespoon of Dijon mustard. And I’m not measuring this,
I’m just eyeballing this. This is a dressing, the actual amount of
ingredients is not critical. You just want a nice, creamy dressing that’s going
to go on this slaw. Bottled slaw dressing has a lot of sugar and you can
see that I’m not using any sugar in this – no added sugar. I am going to add some
extra virgin olive oil just a couple of glugs – couple of tablespoons to lighten this
dressing and give us those great monounsaturated fatty acids that are a
big part of the Mediterranean way of eating. We’re going to whisk this all
together. Now I’m going to taste this to make sure that it’s seasoned correctly
and then I’ll add some salt and pepper if needed. Always keep tasting spoons by so
I can taste – it’s really good. Add a couple of grinds of pepper and just a
pinch of salt – we don’t need a lot as we have that, um, zestiness of the lime – it
really picks it up and brightens that dressing. So we’ll add that in, give it
another quick taste with a clean spoon – good to go. Now we’re going to dress the greens – pour this all over the greens.. And I will tell you I love to keep this in my refrigerator – it even gets better the
next few days as the flavors meld together and this cabbage and kale
absorb the dressing. this is a great slaw to use with fish
and you just keep mixing this until you have your greens fully dressed.
You can use tongs, you could use your hands if you wanted to get some gloves and get
in there and use that to break up the kale. But over time this dressing will
start to break that kale and cabbage down. It’ll be a lovely, light salad.
Thanks for joining us again at Homegrown in the Kitchen. You can learn more about
this recipe and the Med way of eating at our website below.