Coleslaw Makeover: Three Healthier Recipes You’ll Love
| 3 min read
Coleslaw seems to have a bit of an unhealthy reputation. But while that may be true for the traditional variety, which is made up of cabbage coated in high-fat mayonnaise, there are lots of other kinds of slaw that are super nutritious. Just start with a mixture of fresh, shredded veggies, add flavor and you’ve got the perfect side for your next barbecue, picnic or cookout.
Light and Bright Rainbow Slaw
Recipe adapted from Stupid Easy Paleo
Serves 12
1 head red cabbage, shredded
2 granny smith apples, julienned
2 red bell peppers, julienned
4 large carrots, julienned
1 cup balsamic vinegar
1/2 cup extra virgin olive oil
Salt and freshly ground black pepper
In a large bowl, mix together cabbage, apples, peppers and carrots. In a small bowl, combine vinegar, oil, salt and pepper. Pour dressing over vegetables and mix to combine. Refrigerate 20 minutes before serving.
Nutritional information per serving (yields 12 servings): 141 calories, 9.5g fat, 1.4g saturated fat, 40mg sodium, 15g carbohydrates, 1.4g protein
Recipe adapted from Stupid Easy Paleo
Serves 12
1 head red cabbage, shredded
2 granny smith apples, julienned
2 red bell peppers, julienned
4 large carrots, julienned
1 cup balsamic vinegar
1/2 cup extra virgin olive oil
Salt and freshly ground black pepper
In a large bowl, mix together cabbage, apples, peppers and carrots. In a small bowl, combine vinegar, oil, salt and pepper. Pour dressing over vegetables and mix to combine. Refrigerate 20 minutes before serving.
Nutritional information per serving (yields 12 servings): 141 calories, 9.5g fat, 1.4g saturated fat, 40mg sodium, 15g carbohydrates, 1.4g protein
Super Slaw with Fresh Cashew Dressing
Recipe adapted from The Blender Girl
Serves 20
1 head red cabbage, shredded
1 head white cabbage, shredded
2 cups chopped flat leaf parsley
2 cups julienned kale
3 large carrots, julienned
1 bunch green onions, chopped
1 cup extra virgin olive oil
¼ cup raw cashews that have been soaked in water for four hours
½ cup fresh lemon juice, or more to taste
2 garlic cloves
Salt and freshly ground black pepper
In a large bowl combine both cabbages, parsley, kale, carrots and green onions. In a blender, puree olive oil, cashews, lemon juice, garlic, salt and pepper. Pour dressing over veggies and mix to combine. Taste and add more lemon juice, salt or pepper if desired. Refrigerate 20 minutes before serving.
Nutritional information per serving (yields 20 servings): 141 calories, 12g fat, 1.7g saturated fat, 35mg sodium, 9g carbohydrates, 2g protein
Recipe adapted from The Blender Girl
Serves 20
1 head red cabbage, shredded
1 head white cabbage, shredded
2 cups chopped flat leaf parsley
2 cups julienned kale
3 large carrots, julienned
1 bunch green onions, chopped
1 cup extra virgin olive oil
¼ cup raw cashews that have been soaked in water for four hours
½ cup fresh lemon juice, or more to taste
2 garlic cloves
Salt and freshly ground black pepper
In a large bowl combine both cabbages, parsley, kale, carrots and green onions. In a blender, puree olive oil, cashews, lemon juice, garlic, salt and pepper. Pour dressing over veggies and mix to combine. Taste and add more lemon juice, salt or pepper if desired. Refrigerate 20 minutes before serving.
Nutritional information per serving (yields 20 servings): 141 calories, 12g fat, 1.7g saturated fat, 35mg sodium, 9g carbohydrates, 2g protein
Traditional Coleslaw, Lightened Up
Recipe adapted from Skinny Mom
Serves 10
1 head of white cabbage, shredded
2/3 cup chopped green onions
½ cup Stevia
¼ cup light mayonnaise
2 tablespoons light ranch dressing
1½ tablespoons white wine vinegar
1 tablespoon extra virgin olive oil
In a large bowl mix together cabbage and onions. In a separate bowl, combine stevia, mayonnaise, ranch dressing, white wine vinegar and olive oil. Pour dressing over cabbage mixture and stir until combined. Refrigerate for 15 minutes before serving.
Nutritional information per serving (yields 10 servings): 56 calories, 3g fat, 0g saturated fat, 106mg sodium, 6g carbohydrates, 1g protein
Recipe adapted from Skinny Mom
Serves 10
1 head of white cabbage, shredded
2/3 cup chopped green onions
½ cup Stevia
¼ cup light mayonnaise
2 tablespoons light ranch dressing
1½ tablespoons white wine vinegar
1 tablespoon extra virgin olive oil
In a large bowl mix together cabbage and onions. In a separate bowl, combine stevia, mayonnaise, ranch dressing, white wine vinegar and olive oil. Pour dressing over cabbage mixture and stir until combined. Refrigerate for 15 minutes before serving.
Nutritional information per serving (yields 10 servings): 56 calories, 3g fat, 0g saturated fat, 106mg sodium, 6g carbohydrates, 1g protein
Want even more healthy recipes for your summer cookouts? Check out these blogs:
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Photo credit: Glory Foods
