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You are here: Home / Fall Foods / Oil Free Apple Slaw

Oil Free Apple Slaw

December 6, 2018 By Garden Fresh Foodie

Oil Free Apple Slaw
This slaw was an invention I whipped up during a class I was teaching on “Cook The Share”.  We had all the fall/winter foods available and I wanted to create something light and colorful to go along with our meal.  Quickly we chopped and massage the veggies and presto! This slaw was born.  Massaging help to soften raw foods and make them easier to digest.  For more info on that, check out my massaged kale salad. This slaw uses only apple cider vinegar and no oil or added sugars.  Because it’s oil free, there are virtually no calories in this, and it’s packed with pre-biotics.  Pre-biotics are found on raw foods and aid in digestion.  I love using Bragg’s Raw Apple Cider Vinegar, as it’s fermented and not pasteurized, maintaining the biotic quality of this dish. This salad is even better the next day (it lasts for a week), as the juices in the veggies will come out and marinate.  I suggest prepping it the day before you want to serve it, leaving the pumpkin seeds (or which ever you chose to use) until the day of so that they don’t get soggy.

Cabbage is a great veggie to eat all winter as it’s a storage crop, like carrots, and apples.  Lighten up those plates and save something in-season and nutritious that everyone will love!OIl Free Apple Slaw

Ingredients:

  • 1 head of cabbage, roughly 15-18 cups, sliced thinly in strips
  • 4 cups shredded carrots (use a food processor for ease)
  • 5 cups thinly sliced apples, about 5 apples
  • 1 cup apple cider vinegar, preferably raw/fermented (see above)
  • 2 cups fruit juice sweetened (not sugar) craisins or dried cherries
  • 2 tsp kosher or sea salt
  • 1 1/2-2 tsp black peppers
  • 1 cup minced parsley
  • 2 cups pumpkin seeds (sunflower seeds or nuts work too)*Apple Slaw Mise En Place

Instructions:

  1. Place all ingredients except parsley and seeds/nuts into a bowlOil Free Apple Slaw Mixed
  2. Massage the ingredients by rubbing them for a little while until well mixed and slightly softened
  3. Add in parsley
  4. When ready to serve add in seeds (do this right before serving so that they keep their crunch)
  5. Serve along side your favorite dishes! This would go well with my Asian Sloppy Joe’s (coming soon), Miso Soup, Lentil Cassoulet, or Veggie Burgers,
    OIl Free Apple Slaw with Asian Sloppy Joes and Miso Soup

Nutritional Benefits:

  • Low in calories
  • No added fats or sugars
  • No cholesterol
  • Whole food, plant-based, raw
  • Rich in fiber, nutrients, and pre-biotics

Oil Free Apple Slaw

Oil Free Fall Apple Slaw
 
Print
Prep time
20 mins
Total time
20 mins
 
Oil Free Fall Apple Slaw: Apples, Cabbage, and Carrots, the perfect side for your fall and winter meals.
Author: Garden Fresh Foodie
Recipe type: Salad
Cuisine: Raw
Serves: 20
Ingredients
  • 1 head of cabbage, roughly 15-18 cups, sliced thinly in strips
  • 4 cups shredded carrots (use a food processor for ease)
  • 5 cups thinly sliced apples, about 5 apples
  • 1 cup apple cider vinegar, preferably raw/fermented (see above)
  • 2 cups fruit juice sweetened (not sugar) craisins or dried cherries
  • 2 tsp kosher or sea salt
  • 1½-2 tsp black peppers
  • 1 cup minced parsley
  • 2 cups pumpkin seeds (sunflower seeds or nuts work too)*
Instructions
  1. Place all ingredients except parsley and seeds/nuts into a bowl
  2. Massage the ingredients by rubbing them for a little while until well mixed and slightly softened
  3. Add in parsley
  4. When ready to serve add in seeds (do this right before serving so that they keep their crunch)
  5. Serve along side your favorite dishes! This would go well with my Asian Sloppy Joe's (coming soon), Lentil Cassoulet, or Veggie Burgers
3.5.3251

Filed Under: Fall Foods, Passover, Raw Foods, Salads, Side Dishes, Thanksgiving, Winter Foods, Winter Holidays Tagged With: apples, cabbage, carrots, coleslaw, fall, oil free coleslaw, oil free slaw, raw foods, slaw

« Raw Chipotle Carrot Soup
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Comments

  1. mo says

    December 10, 2018 at 8:58 am

    None of the recipes will print.

    • Garden Fresh Foodie says

      December 12, 2018 at 12:36 pm

      Mo-you need to scroll down and view the area below the recipe. There will be an image and a print button. Click that, and it will take you to another page from which you can print. Enjoy!

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About Jessica

Hi! I'm Jessica, the author, creator, and photographer of Garden Fresh Foodie! I'm a certified plant-based chef, hold a MEd and MPH, and have a certification in plant-based nutrition. I am a passionate educator, and have taught wellness, science, community gardening, and food education for the last 20 years. I now combine my passion for health and cooking, with my passion for teaching through employee wellness and healthy cooking classes in Buffalo, NY. Read More…

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Hi! I'm Jessica, the author, creator, and photographer of Garden Fresh Foodie! I'm a certified plant-based chef, and have a certification in plant-based nutrition. I am a passionate educator, and have taught science, community gardening, and food education for the last 17 years. I now combine my passion for cooking & gardening with my passion for teaching healthy cooking classes in Buffalo, NY. Read More…

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