HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
AMERICAN-STYLE COLESLAW
As a child of parents from 'The South' (i.e. Georgia & Mississippi) we grew up with cole slaw as a staple at any family gathering, picnic, or pot luck. But most cole slaws in the US are quite mayonnaise-intensive and creamy...
...so I tone the mayo down a bit, add olive oil and greek yogurt, omit the milk, punch it up with onions and black pepper, and use less sugar as the raisins and carrots add their own sweetness.
One of my step-son's friends always asks if I have cole slaw in the fridge when he comes over. Ah, bless!
PREP TIME: 10-15 min
MAKES: 10 cups (1.5 kg)
INGREDIENTS
FOR THE DRESSING
-
½ cup (120 ml) olive oil
-
½ cup (120 ml) greek yogurt
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¼ cup (60 ml) all natural mayonnaise
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¼ cup (60 ml) apple cider vinegar
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3 TBSP (45 ml) agave, honey or palm sugar
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1 ½ tsp salt (or to taste)
-
2-3 tsp black pepper (or to taste)
FOR THE SALAD
-
½ head white cabbage, shredded (10 oz / 300g)
-
½ head purple cabbage, shredded (10 oz / 300g)
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2-3 carrots, peeled and shredded (10 oz / 300g)
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1 red onion, finely diced
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¼ cup (50 g) raisins
PREPARATION
Add all of the DRESSING ingredients to a large bowl and whisk together to make a smooth dressing.
Add all of the SALAD ingredients and mix well to thoroughly combine.
Seal in an air-tight container and let sit 2-3 hours (or overnight) to let the flavors develop and the vegetables soften a bit.
SERVING IDEAS
Serve on it's own as a side salad...
...or make it a complete meal (pictured below) by adding chopped spinach (get your greens), cooked edamame / soy beans (get your protein), and slivered almonds (get your iron and a nice crunch)!
JUST FOR FUN..."kool" (pronounce "cole") is the Dutch word for "cabbage" and "sla" is the Dutch word for salad, or lettuce. So, it's anyone's guess as to the naming origin of this American classic. :-)
Recipe & Photo Credit: Cathy Menees
COOK'S NOTES
INGREDIENTS: the size of carrots and cabbages can vary...and in the US, things tend to be a lot bigger than in Europe! No worries, that is why I've added the weights to the recipe so you can judge for yourself. I usually buy pre-shredded veggies as a time saver, so keep these weights in mind. Also, it's not an exact science...feel free to adjust the amounts of vinegar, salt, honey etc. to your own tastes!
KITCHEN BUDDIES: A food processor with a shredding blade makes quick work of the cabbage and carrots! But you can also by them pre-shredded in many grocery stores, which, again, is why I've highlighted the measured weights.
PREP TIME
When I buy pre-shredded cabbage and carrots, I can knock this out in less than 10 minutes. If I buy them whole and use my food processor to shred them, it takes me about 15 minutes for the whole recipe.
STORING: Our refrigerator is set to 3 Celsius, which is about 37 Fahrenheit. At that temperature, and stored in a good, air-tight container, this salad easily lasts 7-8. *Refrigerators and storage containers vary, so just observe your own to get a feel for how long it will last. You will know by the smell (or growing mold) when something is not right!
SERVING: This salad is great to have on hand throughout the week. For a satisfying lunch, mix with some chopped spinach and toasted sunflower seeds. Use as a filler for wraps or even tacos. As a snack, better a bowl of high-fiber veggies than a bag of chips! This salad earns it's mileage!
