Sunday, July 17, 2016

Quick Summer Slaw #cabbage #GardenCuizine #HealthyColeslaw #recipe

Quick Summer Slaw
High in Vitamin C 
Visit your local farmer's market during the summer for great prices on veggies. Yesterday, we picked up a few heads of locally grown cabbage for under $5.00 at our local farmer's market. This recipe only uses half the whole green cabbage and a small portion of the red cabbage, leaving the rest to use for other recipes. Who says you can't eat healthy on a budget?

Summer coleslaw is healthy and affordable and makes a great side dish for summer BBQ's and family summer meals. We enjoyed this homemade coleslaw with fried Flounder and brown rice! We have plenty of leftovers for sides with lunch and for toppings on sandwiches.

Yields 2 lbs Coleslaw

16, 2-ounce servings
8 cups (712g) green Cabbage, shredded
1 cup (89g) Red Cabbage, thinly sliced

1/2 carrot (30g), peeled and thinly sliced
1/2 cup lite mayo (60g) (for vegan, use soy mayo)

1/4 cup (56g) plain Greek yogurt (or soy yogurt)
2 Tablespoons capers (18g) (optional)
2 Tablespoons pickle or caper juice
2 Tablespoons (10g) apple cider vinegar
1 Tablespoon chopped fresh dill
2 teaspoons sugar (8g) (don't freak out about using real sugar! remember this makes many servings and 2 teaspoons is only 8 grams of sugar)
1/4 teaspoon (1.5g) salt
pinch ground black pepper
Putting it all together
  • Wash cabbage and pull off outer leaves. Cut green cabbage in half. Put away and save one of the halves for use in other recipes. Cut half of the cabbage into wedges around the core. To save time, I used a food processor for chopping some of the cabbage wedges; be careful not to over chop. Thinly slice remaining green cabbage. Total shredded green cabbage should be about 8 cups. Place in a large mixing bowl.
  • Cut a small piece off the red cabbage. thinly slice 1cup and add to green cabbage bowl. Store the rest to add color to salads and for use in other recipes.
  • Wash and peel one carrot. Cut in half and thinly slice. Add to the cabbage bowl. Eat the other carrot half or save for other recipes.
  • Add the mayo and remaining ingredients and toss until well blended. cover and refrigerate for at least one hour before serving.
Buon Appetito!

GardenCuizine Nutrition Data Summer Slaw: 2-ounce serving (~62g)
Diabetic Friendly: 3g net carbs 
Excellent Source: Vitamin C
Store bought coleslaw: higher in saturated fat and calories; often contains corn syrup and preservatives vs Homemade: only 31 calories, Total Fat: 1g; Saturated and Trans fats: 0g; Cholesterol: 2mg; Sodium 111mg (5% DV); Total Carbohydrate 4g; Dietary Fiber: 1g (5% DV); Sugars 2g; Protein 1g; Vitamin A: 457 IU (9% DV); Vitamin C: 19.9 mg (33% DV)

Related Links
Cabbage Health Benefits

Photos and recipe Copyright (C)Wind. All rights reserved.

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