Like summer salads, coleslaw is one of those versatile salads. These cold salads are perfect for backyard cooking or potluck.
Traditionally, coleslaw is made from shredded cabbage (sometimes a mix of green and red) with shredded carrots and other vegetables, but there are many variations.
Broccoli coleslaw, for example, replaces all or most of the cabbage with finely chopped broccoli stalks. It has so many nutrients and antioxidants. (Most grocery stores sell products labeled “broccoli coleslaw” or “broccoli coleslaw.” Many of these contain finely chopped carrots.
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What makes throws so special? Texture, taste, nutritional value. Raw vegetables provide a satisfying crunch, along with fiber that promotes healthy digestion, reduces cholesterol, and lowers blood sugar. , which can change with high temperatures.
Ingredients in coleslaw provide other health benefits: carrots for eye health. Broccoli for strong bones. Cabbage to reduce inflammation. Kale for cancer prevention and weight loss.
A traditional broccoli slaw made with light mayonnaise, non-fat milk, vinegar, lemon juice, sugar and salt to create a low-fat dressing. He also offers three variations that use fruit, nuts, or cooked chicken. Feel free to try others such as beets and carrots, cabbage and jicama, broccoli and Brussels sprouts, collard greens and radishes, snap peas and cabbage, apples and celery, pineapple and celery.
Bethany Thayer is a Registered Dietitian at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
traditional broccoli coleslaw
Serve: 4 servings / Preparation time: 20 minutes / total time: 20 minutes
2 tablespoons low-fat or light mayonnaise
¼ cup non-fat milk
1 tablespoon apple cider vinegar
1 tablespoon white vinegar
2 tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
12 ounces shredded broccoli
1/2 cup julienne carrots
To make the dressing, whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice, and salt in a small bowl. In a large bowl, mix finely chopped broccoli and carrots. Drizzle the dressing over the vegetables. Use tongs to mix well. Cover and refrigerate 2 hours before serving.
From Henry Ford Livewell.
75 calorie (from 24% thick), 2 grams thick (0.5 grams sat down.thick), 13 grams carbohydrate3 grams protein172 mg sodium2mg cholesterol2 grams fiberFood exchange: 1 vegetable, 1 fat.
variation:
Broccoli Kale Apple Slaw: Replace half of the shredded broccoli in the traditional broccoli slaw recipe with 1 ½ cups kale (packed), ½ cup chopped apples, ¼ cup dried cranberries, and ¼ cup slivered almonds.
Chicken Walnut Broccoli Slaw: Half the shredded broccoli from the traditional broccoli slaw recipe, 1 ½ cups chopped red cabbage, 1/4 cup chopped green onions, 1/2 lb cooked chopped skinless boneless chicken breast meat, replace with 1/4 cup minced walnuts.
Mango Orange Broccoli Coleslaw: Replace half of the shredded broccoli in the traditional broccoli slaw recipe with 1 ½ cup chopped red cabbage, ¼ cup chopped scallions, 1 cup chopped mango, and 1 cup tangerines.
