Finding Joy in Crunchy Salads
Hi! I’m Valerie. I used to find cooking a bit overwhelming, just like some of you might. After my bariatric surgery, I wanted salads that were crunchy and refreshing but still filling. That’s how I came up with this kale apple slaw salad. It’s full of flavor, easy to make, and works well for a bariatric-friendly diet.
Ingredients for Deliciousness
To whip up this healthy kale apple slaw, you’ll need:
- 3 cups chopped kale (massaged to soften)
- 1 small apple, thinly sliced or julienned
- ½ cup shredded carrots
- ÂĽ cup thinly sliced red cabbage
- 2 tbsp sunflower seeds or sliced almonds
- 2 tbsp nonfat Greek yogurt
- 1 tbsp apple cider vinegar
- 1 tsp honey or sugar-free sweetener (optional)
- 1 tsp Dijon mustard
- Salt and pepper to taste
Optional additions for variety:
- 1 tsp chia seeds or pumpkin seeds for extra fiber.
- A few cranberries (sugar-free) for a sweet-tart pop (optional for those further out from surgery).
Simple Steps to Prepare Your Salad
Follow these easy steps to create a fresh bariatric meal:
- Massage the kale with a pinch of salt until tender.
- After massaging the kale, pat it dry lightly to prevent the dressing from thinning.
- In a small bowl, whisk together the Greek yogurt, apple cider vinegar, mustard, and honey.
- Toss the kale, apples, carrots, and cabbage with the dressing until well coated.
- Sprinkle with sunflower seeds or almonds before serving.
Tips and Nutritional Benefits
For added protein, consider topping your salad with grilled chicken or chickpeas. Want a brighter flavor? Lemon juice is a great alternative to vinegar. This salad keeps well in the fridge for up to 2 days, making it a perfect choice for easy post-bariatric lunches. Moreover, it’s high in fiber and vitamins and supports digestion while keeping you full!
Serving Suggestions
Enjoy this salad chilled as a side dish or light lunch. Pair it with grilled chicken or salmon for a complete, low fat high protein meal!
STORAGE
This salad stays fresh in the fridge for up to 2 days, making it great for meal prep.
Stays crisp when stored undressed; you could note this tip for readers:
Stays crisp when stored undressed; you could note this tip for readers:
Store the dressing separately and toss right before serving for the best crunch.
Share Your Creations!
I’d love to see your versions of this bariatric-friendly salad recipe! Please share your culinary delights on Pinterest or Instagram and tag your healthy creations. Let’s inspire each other to enjoy tasty and nutritious meals!