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Some Fun Slaws

Nutrition

Looking for a new way to enjoy fresh fruits and vegetables? Slaws are perfect, easy-to-prepare dishes. The varieties are many and the ingredients are plentiful, making them a brilliant twist on salads — and they are good for you, too.While there are countless slaw variations, most slaws contain two traditional ingredients – cabbage and carrots; both of which boast healthy nutrition profiles. One cup of raw chopped cabbage offers a mere 22 calories and provides 2.2 grams of fiber. Carrots are also low in calories and packed with nutritional benefits. You can further boost the nutrition profile of your slaw by incorporating other nontraditional ingredients. Cut thin ribbons of broccoli, bok choy, Swiss chard, kale, beets, green papaya, apples, jicama or mango. Use a traditional mayonnaise dressing with fresh herbs, or change it up with a light rice vinaigrette or sesame-soy tahini combination. Need some slaw inspiration? Here are some variations certain to please any palate. Also check out the broccoli slaw recipe below – a personal favorite since it has no mayonnaise.

  • SWEET/TART SLAW: Made with sweet dressings and flavorful vinegars, these slaws often include sweet fruits such as pineapple, apple or raisins. Dried cranberries, toasted almonds or thinly sliced fennel are other flavor enhancers.
  • CREAMY SLAW: These mayonnaise-based slaws can be deliciously spicy when made with mustards and horseradish. Substitute low-fat versions of mayo, sour cream or yogurt and add broccoli, broccolini, chilies or red pepper flakes for more crunch and heat.
  • ASIAN-INSPIRED SLAW: With no creamy ingredients and less added sugar than its traditional counterparts, common ingredients include ginger, peanut butter, lime juice, soy sauce, sesame oil, sesame seeds, green onions, dry noodles and peanuts.
  • EXOTIC SLAW: Exotic slaws may or may not include cabbage, but these varieties are considered slaws because of the way the vegetables, fruits or other ingredients are finely chopped and tossed together.

Colorful sweet peppers, radicchio and squashes can make exciting slaws. So be creative the next time you are browsing your grocery produce section. Your slaw recipe could be a big hit at the next family meal.

Academy of Nutrition & Dietetics – February 2016

My favorite slaw recipes – BROCCOLI SLAW

Ingredients:

  • 1/3 cup currants
  • 2 lbs. broccoli (about 1 large head)
  • 1/4 lb. red onion (1/2 small onion), finely chopped
  • 3/4 cup almonds, slivered or roughly chopped
  • 1/2 cup mayonnaise
  • 2 tablespoons lemon juice
  • 2 tablespoons rice vinegar
  • 2 tablespoons sugar
  • 1 teaspoon salt
  • Freshly ground pepper

Directions:

  1. Heat 1/2 cup water to boiling and pour over the currants in a small bowl. Set aside for 5 minutes, then drain off the water.
  2. Shred the broccoli in a food processor using the grater disk (the attachment with the holes, not the blade). In a large bowl, combine the shredded broccoli, currants, red onion, and almonds.
  3. Whisk together the mayonnaise, lemon juice, vinegar, sugar, salt, and a generous quantity of fresh pepper. Pour the dressing over the broccoli mixture and stir to combine. Taste and add more salt or pepper, if needed. Allow to sit for 30 minutes (or an hour in the fridge) so the flavors can mingle.
  4. Recipe Notes
    • Quicker slaw: If you want to skip the broccoli shredding, substitute about 6 cups of pre-shredded broccoli slaw mix for the whole broccoli.
    • Reader tip: substitute dried cranberries for the currants.

Makes 12 (1/2-cup) servings

This recipe has been updated. Originally published May 2009 on www.Kitchn.com