Monday, May 11, 2015

Kale, Carrot & Green Apple Slaw for Healthy Vision Month

By: The Food Hunter

May is healthy vision month,  an initiative of the National Eye Institute, so I wanted to take this opportunity to let you know that living a healthy lifestyle and eating the right foods can assist your eyes. Diseases such as age-related macular degeneration and cataracts are both known to benefit from eating the right foods. No longer are carrots the only eye healthy vegetable. Foods like kale, chard and collard greens, all rich in antioxidant carotenoids, seem to be even more helpful when it comes to keeping eyes healthy.

In an effort to find a healthier sandwich side my family will enjoy, I have been experimenting with making slaw out of various vegetables. The combination below features kale, along with carrots and green apples all dressed in a Dijon vinaigrette.

Kale, Carrot & Green Apple Slaw
(printable recipe)

2 tbsp extra virgin olive oil
2 tsp sherry vinegar
2 tsp red wine vinegar
1/2 tsp Dijon mustard
1/4 tsp fine sea salt
5 oz Tuscan Kale, chopped
5 oz Clean Rainbow Kale, chopped
1 large green apple, shredded
2 small carrots, shredded
2 tbsp chopped toasted walnuts

In a small bowl, whisk together oil, vinegar, mustard and salt.
Combine kale, apple, carrots and walnuts in another bowl. Add dressing and gently toss to coat.


  1. Lovely salad, so fresh and crispy.
    I've been doing the same thing -- using kale and other sturdy leafy greens to make slaws. We like 'em!

  2. I bet this would be great ON a sandwich as well. It would make a killer Banh Mi!

  3. What a great twist on coleslaw. I am slowly coming around to liking kale, and this is the way to get more of it!

  4. I love new slaw ideas and I've never used kale. Thank you for the healthy twist on this classic!

  5. Apple and walnut are such nice flavor pairings with kale - delicious!

  6. Oh, what a great pairing! I make a juice that has carrots, apples, and kale so I can imagine this would be a lovely salad.

  7. My grandmother and mother both had cataracts so I guess I should really eat some more kale, chard and carrots! Great recipe. Thanks for the info!

  8. Cataracts and glaucoma run in my family, so I definitely try to eat as much eye-friendly food as possible. This slaw looks like a wonderful summertime side dish!

  9. Looks very tasty! I love kale salad and I think the apple makes this special.

  10. This is totally my kind of salad....looks delicious!

  11. I had no idea kale was so eye healthy. This salad looks perfect!

  12. Yum! This looks delicious! I love kale and walnuts

  13. So colorful, pretty & good for you! Love a salad with crunch!

  14. This looks yummy. I love kale.