Sunday, July 1, 2018

Vegan Coleslaw Quick Healthy Tasty



Looking for a quick, tasty recipe for vegan coleslaw? This one is healthy, colorful, whole food plant-based, gluten free, and doesn't call for mayonnaise.

Two proud members of the cruciferous vegetable family, green and red cabbage, are its star ingredients. Cruciferous vegetables contain a variety of nutrients and phytochemicals that work synergistically to help prevent cancer.

Red cabbage is rich in vitamin A, C, and K, and contains the minerals potassium and manganese. One cup of chopped raw red cabbage is 27 calories with 0 grams of fat, 1 gram of protein, 7 grams of carbohydrates, 2 grams of dietary fiber, and 24 mg of sodium. 

Green cabbage is very low in saturated fat and cholesterol. It’s a good source of thiamine, calcium, iron, magnesium, phosphorus, and potassium, and is a very good source of dietary fiber, vitamin C, K, B6, folate, and manganese.


Additional ingredients in the slaw include carrots, celery, garlic, onion, parsley. 


Garlic and onion are both in the Allium family, and contain Sulphur compounds with antioxidant, anti-inflammatory, and antimicrobial properties.


Parsley is a gentle plant based body cleansing and detox agent. Used primarily for flavoring or to freshen breath, it has antioxidant and anti-inflammatory benefits including pain relief and strengthening the immune system. It also provides relief from gastrointestinal issues such as indigestion, stomach cramps, and bloating.



Note: I shop organic when it's available, because it's important that food comes from a source that hasn't been genetically modified. I know organic food has higher nutrient value and tastes better too. A local health food store and farmers’ market are good places to find them.

Vegan coleslaw is a versatile dish, one that goes great at a summer picnic, potluck, or barbecue. Just as good, serve it anytime during the year. Savor its flavor at lunch or dinner with a bean and rice dish, sandwich, or alongside a hummus wrap for an economical, energizing meal.



Now on to the recipe...



Vegan Coleslaw Quick, Healthy, Tasty






Ingredients:

4 cups green cabbage 
2 cups red cabbage
4 large carrots
3 large stalks celery
1/2 large or 1 small red or yellow onion
2 large or 3 small cloves garlic minced
small bunch fresh parsley
2 Tablespoons extra virgin first cold pressed olive oil
4 Tablespoons freshly squeezed lemon juice
2 Tablespoons rice wine vinegar or apple cider vinegar
Optional: 1 packet or approx. 1 teaspoon Stevia (this sweetener is my personal preference. Choose whatever kind of sweetener you like or leave it out)
Pinch of salt and pepper
Optional: additional herbs and spices you enjoy

What to do:


1. Wash, but don't peel carrots-scrub the skin instead. Nutrients are at highest concentration close to the surface of the carrot. Just cut off ends of these and then wash the celery and cut off ends. Peel the onion.


2. Wash and cut green and red cabbage into chunks. Put chunks through the shredding attachment of your food processor. If you prefer, use a mandoline or knife. Then shred the carrots (can also use a shredder attachment of a spiralizer, if that works better for you) Put all three ingredients in a large serving bowl.


3. With the chopping blade of your food processor, chop the parsley until it's finely chopped. Next chop onion and garlic fine. Chop celery fine too. Place all into serving bowl.

4. In a separate small mixing bowl, pour in lemon juice, rice wine vinegar (or other vinegar you choose), stevia, salt, pepper, and other optional herbs and spices. When I made this dish I used dried oregano and basil too. Whisk everything together and drizzle onto the cabbage mixture. Mix well. 


5. Marinate for a few hours before serving to meld the flavors together or serve immediately for a fresh light taste. This recipe will serve 6-8 people. Leftover coleslaw should be refrigerated and kept no more than about 4-5 days.
Coleslaw goes well with veggie chili 



Hummus Collard Wrap with Vegan Coleslaw and Pickle



Do you serve coleslaw often? Some fast food places serve coleslaw that has between 20-28 grams of fat per serving. Ask yourself whether you want to eat that many fat calories just to save time.

If you make coleslaw without the mayo (high in calories and fat), one serving is a healthy substitute for a portion of vegetables or salad.

Do you have a special recipe for coleslaw? Please let me know about it by commenting below.

If you like what you see, please share the love on social media. All that I ask is that you credit me for the post and link back to it. 💖

So excited and delighted to share one more thing with you. See the interview I did for Babs Hightower on her online magazine Babs BookMark July 2018 Issue.  Yahoo!

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