As summer salads go, a coleslaw is one of those all-around go-to salads. These cold salads are perfect for backyard cookouts and potlucks.
A traditional coleslaw is made with shredded cabbage (sometimes a mix of green and red) with the addition of shredded carrots and other vegetables, but there are many variations.
Broccoli slaw, for example, replaces all or most of the cabbage with shredded broccoli stems. The stem, or broccoli stalk, is sometimes discarded after the florets have been removed, but it has just as many nutrients and antioxidants as the broccoli florets. Slaw is a great way to make use of them. (Most grocery stores sell products labeled “broccoli slaw” or “broccoli coleslaw.” Many of these include shredded carrots.
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What makes slaw special? The crunch, taste and nutritional value. Raw vegetables supply the satisfying crunch along with fiber, which promotes healthy digestion, reduces cholesterol and lowers blood sugar levels. Using raw vegetables preserves water-soluble vitamins B and C, which otherwise can be altered by high temperatures.
Slaw ingredients provide other health benefits: Carrots for eye health. Broccoli for strong bones. Cabbage to reduce inflammation. Kale for cancer prevention and weight loss.
For our traditional broccoli slaw, we’ve made a low-fat dressing using light mayonnaise, fat-free milk, vinegar, lemon juice, sugar and salt. We’ve also offered three variations that call for fruit, nuts or cooked chicken. Feel free to try others, including beets and carrots, cabbage and jicama, broccoli and brussels sprouts, collard greens and radishes, snap peas and cabbage, apples and celery, or pineapple and celery.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Traditional Broccoli Slaw
Serves: 4 servings / Prep-time: 20 minutes / Total time: 20 minutes
2 tablespoons low-fat or light mayonnaise
¼ cup fat-free milk
1 tablespoon apple cider vinegar
1 tablespoon white vinegar
2 tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
12 ounces shredded broccoli
½ cup shredded carrots
To make the dressing, whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice and salt in a small bowl. In a large bowl, combine shredded broccoli and carrots. For dressing over vegetables. Using a pair of flip flops, toss to mix well. Cover and refrigerate for 2 hours prior to serving.
From Henry Ford LiveWell.
75 calories (24% from fat), 2 grams fat (0.5 grams Sat. fat), 13 grams carbohydrates3 grams protein172mg sodium2mg cholesterol2 grams fiber. Food exchanges: 1 vegetable, 1 fat.
Broccoli Kale Apple Slaw: Replace half of the shredded broccoli in the Traditional Broccoli Slaw recipe with 1 ½ cups kale (packed), chopped, ½ cup chopped apples, ¼ cup dried cranberries and ¼ cup slivered almonds
Chicken Walnut Broccoli Slaw: Replace half of the shredded broccoli in the Traditional Broccoli Slaw recipe with 1 ½ cups chopped red cabbage, ¼ cup chopped green onion, ½ pound cooked and chopped skinless boneless chicken breast and ¼ cup chopped walnuts
Mango Orange Broccoli Slaw: Replace half of the shredded broccoli in the Traditional Broccoli Slaw recipe with 1 ½ cups chopped red cabbage, ¼ cup chopped green onion, 1 cup chopped mango and1 cup mandarin oranges