Sunday, June 10, 2012

Mayo-Free Coleslaw

This healthy side dish is a great alternative to salad.  Cabbage is an inexpensive veggie and full of fiber, vitamin C & K and other important antioxidants.

Rather than the typical mayo-based dressing, this recipe uses a light dressing loaded with herbs.  Adding the nectar, granny smith apple, pistachios and avocado takes coleslaw from basic to extraordinary (and mildly sweet).

Serves 6

Slaw Ingredients
  • 4 cups cabbage, shredded into slaw
  • 1 red bell pepper, diced
  • 1 yellow or orange bell pepper, diced
  • ½ English cucumber, skinned & diced
  • ¼ cup pistachios, roughly chopped
  • ½ granny smith apple, diced
  • 1 shallot, diced
  • 2 spring onions, diced
  • 1 nectar, diced
  • ½ avocado, diced
Dressing
  • 2 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 2 tbsp canola
  • 1 tbsp dijon mustard
  • 1 tsp agave nectar light
  • 1 garlic clove
  • 1 lemon, zested and juiced
  • 1 lime, zested and juiced
  • 1 cup fresh parsley
  • 1 cup fresh cilantro

Preparation
  1. Combine all slaw ingredients in large mixing bowl
  2. Put all dressing ingredients in mini food processor and pulse until incorporated
  3. Pour dressing on slaw and mix
  4. Chill well before serving 
Pair with a flavorful entree or enjoy by itself.

Health Benefits
Cabbage is an excellent source of vitamin C (1 serving which is ½ cup has 30% DV of vitamin C).  The American Dietetic Association (ADA), reminds us that cabbage is touted for its potential cancer-fighting properties, along with other vegetables in the cruciferous family.

According to the Centers for Disease Control and Prevention, you should avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content.  The ADA recommends that once cut, cover the cabbage with plastic wrap to slow the loss of vitamins.

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