Creamy, Crunchy Coleslaw

Posted by nutrition to kitchen on August 29, 2009 · 4 Comments 

More often than not, coleslaw can easily end up being one-dimensional in flavor, and too fatty and heavy on the dressing (really, would you like cabbage with your mayo?  I think not).  I personally like it when a light, somewhat acidic dressing complements the cabbage.  The addition of cilantro works well here, too, but you can omit that if you like.  Serve this at your next picnic or barbecue.  This would also work beautifully in a fish taco!  Super easy for entertaining; just make a batch the night before and serve the next day.

There’s more to the cheapy ol’ cabbage than meets the eye.  Belonging to the species Brassica oleracea, this cruciferous vegetable is related to broccoli, cauliflower, brussels sprouts, kale, and kohlrabi.  Containing compounds such as glucosinolates, isothiocyanates, indoles, and sulforaphanes, members of the cabbage family can be a source of some major anti-carcinogens that may help deactivate and remove cancer-causing substances from the body.  Some of these compounds can also spur the production of glutathione in the body, which also exhibits antioxidant properties.  Now, how’s that for prevention?

Among the many nutrients found in cabbage, just one cup of raw, shredded cabbage will give you about 1/3 of your needs for Vitamin C (another antioxidant!) daily.  Eating cabbage in its raw form maximizes the full retention of Vitamin C, which may be lost in some cooking methods like boiling (for best nutrient retention, eat it raw, steamed, stir-fried, or microwaved).  You’ll also get 53 mcg of Vitamin K (more than half of your needs if you’re a woman, and super close to half your needs if you’re a man) in that same cup.  Ingestion of Vitamin K-rich green leafy veggies like cabbage will promote healthy blood clotting, exert a positive effect of bone mineral density, and can reduce your risk of getting bone fractures.  And the presence of insoluble fiber, will, ahem, you know, promote regularity.

So really, this veggie may be cheap, but it sure packs a big one-two nutritional punch.  How could you pass it up in the produce aisle?

Creamy Coleslaw

serves 4-6

6 cups shredded cabbage

1 cup shredded carrot

1/2 cup diced red onion

1/2 cup chopped cilantro

1/4 cup light mayonnaise

3 Tbsp light sour cream

1 tsp yellow mustard

1 1/2 Tbsp white wine vinegar

1 Tbsp apple cider vinegar

1/2 tsp celery salt

Freshly grated black pepper

Preparation:

Super easy.  In a large bowl, just mix all ingredients together until well-combined.  Cover and refrigerate, at least one hour before serving.

Nutrition Facts per serving (if serving 4): 115 calories, 6.5 grams fat, 13 grams carbohydrate, 2.4 grams protein, 3.9 grams fiber

Filed under salads, vegetarian · Tagged with cabbage, salad