Kale and Napa Cabbage Slaw

Looking to add more vegetables to your diet as part of the Mediterranean way of eating? Napa cabbage pairs nicely with kale to create a light and flavorful slaw! You can also top this slaw with salmon or chicken to add healthy protein to your meal.

Watch as Carolyn Dunn, nutrition specialist with NC State Extension, dishes out advice for making this healthy Mediterranean-style slaw. In addition to adding a light and delicious side dish to your recipe book, you can sharpen your cooking skills by learning the chiffonade cutting technique for leafy greens and herbs.

Recipe

Kale and Napa Cabbage Slaw

Yield: 4 servings Time: 10 min.

Ingredients

• 2 cups finely shredded kale
• 2 cups finely shredded napa cabbage
• 4 pieces of grilled chicken or salmon
• ½ cup plain, fat-free Greek yogurt
• ¼ cup mayonnaise (olive oil mayo is a good type to use) OR 2 tbsp. olive oil
• 1 tsp. lime zest
• 2 tbsp. lime juice (more if you like)
• 1 tbsp. Dijon mustard

Instructions

1. Whisk together all dressing ingredients in a large bowl.
2. Add the kale and cabbage and toss to combine.
3. Top with salmon or grilled chicken.

Mad About Med

Simple additions and changes to your diet can put you on a path to long-term wellness—not to mention the enjoyment of fantastic foods! The Mediterranean way of eating is as simple as eating more fruits and vegetables, incorporating nuts and seeds into your meals or snacks, and consuming whole grains.

The Mediterranean way of eating encourages healthy choices and has been proven to decrease risk for many chronic diseases.

According to Med Instead of Meds, eating the Med way provides the following health benefits:

• Reduced risk of cancer and cardiovascular disease
• Aids in weight loss
• Decreased risk of Alzheimer’s disease
• Helps prevent Type 2 diabetes
• Helps lower or manage blood pressure

Find this and other delicious recipes at Med Instead of Meds. A program of NC State Extension and the N.C. Division of Public Health, Med Instead of Meds promotes a healthy lifestyle that incorporates a Mediterranean-style diet and reduces the need for medications associated with chronic illnesses like high blood pressure and diabetes.

This segment of Homegrown In the Kitchen was filmed in the Dinah E. Gore Teaching and Research Kitchens at NC State University. This state-of-the-art kitchen complex was designed to enhance and extend our work in teaching, research and Extension.