Oil Free Red Cabbage Coleslaw

So it’s BBQ time. Time to enjoy outside time with friends. Often, this means meat, chips, and salads laced with tons of mayo. It doesn’t have to be that way!!! I always come prepared to a party by bringing 1 or 2 dishes I know that I will want to eat and enough to share with others. Coleslaw is easy to make, and feeds a crowd for virtually pennies. This version is crisp, refreshing, and oil free unlike most versions.

Red cabbage is full of nutrients. Cabbage is a member of the cruciferous family. These veggies have powerful antioxidants, called polyphenols, linked to preventing cancer, heart disease, and diabetes. They should be consumed at least 5x’s a week, and help to detoxify the body. Red cabbage, vs white, has great amount of antioxidants. It’s packed with fiber, and therefore, helps tremendously in lowering cholesterol and boosting digestive health. Cabbage is also packed with Vitamin C, K, B6, manganese, and many other micronutrients. Eating cabbage raw, or very shortly cooked/steamed, provides the most benefits, with benefits diminishing strongly the longer the food is cooked. For more information on the health benefits of cabbage, click here.

I use Bragg’s raw apple cider for this recipe. I love Bragg’s! It’s raw, unfiltered so you get the true benefit of the fermentation process. If you’re new to this vinegar, you’ll see a cloudy mass on the bottom of the bottle. This is good! It’s called the “mother”, and is what provides its powerful fermented benefits. Fermented foods help the re-establish gut bacteria. Be sure to shake the bottle up before using it.

I have an overabundance of dill right now in the garden. There is a reason it’s called dill weed!!! It self-sows and comes back each year with a vengeance. It’s easy to dry so that you can have it during the winter. Simply pick it at its root, and hang it upside down to dry. Once dry, store in a glass jar out of direct light. I love dill in this recipe because it adds that extra burst of fresh flavor. If you love dill, add more!

This slaw can’t be easier to make and it can be made the day ahead! Win win!! I love my salads crunchy, so I wait to add the sunflower seeds until right before eating for maximum crunch factor. Those sunflower seeds pack in their own awesome nutrition. They’re high in Vitamin E and magnesium, both vitamins great at lowering LDL cholesterol and boosting heart health. Magnesium is especially great for those suffering from migraines. Eating more raw foods helps your body to better absorb the wonderful enzymes in fresh food. Cooking denatures these enzymes. Try adding raw foods into your diet every day. They energize and help cellular regeneration.

Ingredients:

• Most of a head of red cabbage, shredded or chopped finely (8 cups)
• 2 1/2 cups of shredded or julienne carrots
• 1/2 cup + 2 tbsp apple cider vinegar (we use Bragg’s raw)
• 3/4 tsp salt
• 2 tbsp maple syrup, agave, or honey
• 1 cup of scallions
• 1 cup parsley
• 3 tbsp freshly chopped dill (or more to taste)
• pepper to taste
• 1 cup sunflower seeds

Instructions:

1. Mix all ingredients in a large bowl, reserving sunflower seeds until ready to serve to provide maximum crunch. Add them in right before serving.
2. Chill for a few hours before serving, to let flavors marinate. Can be made the day before and leftovers will last throughout the week.
3. Makes a great topper for traditional salads, or as a topping for a veggie burger, like my Sweet Potato Veggie Burger, or Real Deal Veggie Burger and serve with a side of Vegetarian Baked Beans!

Nutritional Benefits:

• Good source of fiber, 3.4 g-great for diabetics, helps to moderate blood sugar levels, low glycemic, improves digestive health, prevents many forms of cancer, lowers cholesterol, and increases satiety
• Great source of potassium, 310 mg, important for smooth muscle contractions, kidney/nervous system function, helps to regulate fluid balance in the body, help to replace lost electrolytes
• High in Vitamin C, 85%/serving-an important antioxidant for immune health
• High in Vitamin K-helps the blood clot, eat with caution if on blood thinners (it’s ok for those on blood thinners to eat foods high in Vitamin K if you do so on a consistent basis)
• Low in calories, high in nutrient density
• Low in fat (fat from whole food source or sunflower seeds) or cholesterol-great for heart health
• High in Vitamin A, 57%/serving-an antioxidant that boosts skin, nail, hair, and dental health, and helps to detoxify the body
• Sunflower seeds are high in Vitamin E, a fat soluble nutrient that helps the body to heal, and lowers risk of cardiovascular disease by reducing cholesterol, good for heart health, also high in magnesium which helps those suffering from migraines and also aides in heart health

4.7 from 3 reviews

Oil Free Red Cabbage Coleslaw

 

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Prep time

30 mins

Total time

30 mins

 

Red Cabbage Slaw made with lots of veggies and no oil! Raw and crunchy, this salad is awesome to bring to your next BBQ!

Author: www.gardenfreshfoodie.com

Recipe type: Salads

Cuisine: American

Serves: 12-15

Ingredients

• Most of a head of red cabbage, shredded or chopped finely (8 cups)
• 2½ cups of shredded or julienne carrots
• ½ cup + 2 tbsp apple cider vinegar (we use Bragg’s raw)
• ¾ tsp salt
• 2 tbsp maple syrup, agave, or honey
• 1 cup of scallions
• 1 cup parsley
• 3 tbsp freshly chopped dill (or more to taste)
• pepper to taste
• 1 cup sunflower seeds

Instructions

1. Mix all ingredients in a large bowl, reserving sunflower seeds until ready to serve to provide maximum crunch. Add them in right before serving.
2. Chill for a few hours before serving, to let flavors marinate. Can be made the day before and leftovers will last throughout the week.
3. Makes a great topper for traditional salads, or as a topping for a veggie burger, like my Sweet Potato Veggie Burger or the Real Deal Veggie Burger!

Notes

Potassium 310 mg, Vitamin C 85%, 57% Vitamin A, 11% iron, 6% calcium per serving, based on 10 servings

Nutrition Information

Serving size: 1/10 Calories: 123 Fat: 7.4 g Saturated fat: .6 g Carbohydrates: 12.7 g Sugar: 5.5 g Fiber: 3.4 g Protein: 4.4 g Cholesterol: 0 mg

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