Cole slaw is a classic side dish that can accompany many meals, but it often gets a bad rap for being unhealthy due to its mayonnaise-based dressing. However, by swapping out the traditional ingredients with healthier alternatives, you can still enjoy this delicious dish without any guilt. In this article, we’ll give you some creative and tasty options for healthy cole slaw recipes that are packed with nutrients and flavor.
The Importance of Healthy Cole Slaw Recipes
If you are looking for a healthy food option that is packed with nutrients and helps you lose weight, look no further than cole slaw. Made with shredded cabbage, carrots, and a variety of other vegetables, cole slaw is one of the healthiest salads you can eat. Compared to other salads, cole slaw is low in calories and high in fiber, making it a great choice for those looking to slim down.
Cole Slaw as a Weight Loss Promoter
Cole slaw is an excellent choice for those who are trying to lose weight. The salad is low in calories because it is made mostly of vegetables, which are generally low-calorie foods. In addition, the fiber in cole slaw can help you feel full for longer periods of time, which can help you eat less overall. Eating less and consuming fewer calories is the key to weight loss, making cole slaw an ideal food choice for those on a diet.
- One of the best things about cole slaw is that it is rich in nutrients. The cabbage, carrots, and other vegetables used to make the salad are loaded with vitamins and minerals. Vitamin C, vitamin K, potassium, and fiber are just a few of the nutrients found in cole slaw. These essential nutrients help support your immune system, reduce inflammation, and promote overall health and wellbeing.
- Moreover, cole slaw is an excellent source of antioxidants. Antioxidants are compounds that protect your cells from damage caused by free radicals. Free radicals can cause oxidative stress, which is associated with several chronic diseases, including cancer and heart disease. Eating a diet rich in antioxidants, like those found in cole slaw, can help reduce your risk of developing these diseases.
- Healthy cole slaw recipes are easy to make and can be customized to suit your tastes. With so many different vegetables and dressings to choose from, the possibilities are endless. Whether you prefer your cole slaw sweet, tangy, or savory, there is a recipe out there that will tickle your taste buds. You can even add healthy toppings like nuts, seeds, or dried fruit to make your cole slaw even more nutritious.
Top Nutritious Ingredients for Cole Slaw
Cole slaw is a refreshing side dish that is perfect for any meal. It’s low in calories and packed with nutrients, making it a healthy addition to your plate. The key to a delicious and healthy cole slaw is using the right ingredients. Including ingredients like cabbage, carrots, and Greek yogurt can add essential vitamins and minerals to your coleslaw.
Cabbage
Cabbage is one of the main ingredients in cole slaw and it’s a nutritional powerhouse. It’s low in calories but high in fiber, vitamin C, vitamin K, and vitamin B6. Eating cabbage regularly may help improve digestion, reduce inflammation, and lower the risk of heart disease and cancer. To make your cole slaw even more nutrient-dense, consider using different types of cabbage like red cabbage, savoy cabbage, or napa cabbage.
Carrots
Carrots are another key ingredient in cole slaw. They’re rich in vitamin A, vitamin K, potassium, and fiber. They’re also a great source of antioxidants, which can help protect your body from damage caused by free radicals. Including carrots in your cole slaw can add flavor and a sweet crunch while boosting its nutritional value. You can also experiment with other root vegetables like beets, parsnips, or radishes.
Greek Yogurt
Greek yogurt is a healthier alternative to traditional mayonnaise-based dressing. It’s low in calories, high in protein, and packed with probiotics, which can improve gut health and boost immunity. You can use plain Greek yogurt as a base for your cole slaw dressing and add different flavors like mustard, honey, or apple cider vinegar. This will not only add a tangy taste but also increase its nutritional value.
- Other ingredients that you can include in your cole slaw to make it more nutritious include:
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- Apples: they’re rich in fiber, vitamin C, and antioxidants
- Cranberries: they’re high in vitamin C and antioxidants
- Almonds: they’re a great source of healthy fats, protein, and fiber
- Celery: it’s low in calories and high in fiber, vitamin K, and potassium
6 Delicious Healthy Coleslaw Recipes
Are you looking for a way to incorporate more vegetables into your diet? Coleslaw is a perfect side dish that can offer various health benefits. These 6 delicious and healthy coleslaw recipes will not only satisfy your taste buds but also promote a well-balanced diet.
Honey Mustard Coleslaw
This honey mustard coleslaw recipe is a fantastic option for those who love a little bit of sweetness. With its sweet and tangy flavor, this coleslaw will instantaneously become your go-to side dish. Its healthy ingredients like Greek yogurt will add a substantial amount of protein in your diet.
- ½ cup Greek yogurt
- 1 tbsp honey
- 1 tbsp olive oil
- 1 tbsp Dijon mustard
- 2 cups of shredded cabbage
- 1 grated carrot
Apple Cider Vinegar Coleslaw
Apple cider vinegar coleslaw is another mouthwatering recipe that you should give a try. It has a tangy and sour flavor that is sure to liven up your senses. This coleslaw is lower in calories compared to other traditional coleslaw recipes. It is also an excellent source of fiber.
- 1 cup Greek yogurt
- 1 tbsp apple cider vinegar
- 1 tbsp honey
- 2 cups of shredded cabbage
- 1 grated carrot
- ¼ cup chopped parsley
Citrus-Inspired Coleslaw
If you’re looking for a recipe that will leave you feeling light and refreshed, then this citrus-inspired coleslaw is perfect for you. Its tangy and zesty dressing made from lemon juice and olive oil will excite your taste buds. This coleslaw is rich in Vitamin C, which helps in strengthening your immune system.
- 2 cups of shredded cabbage
- 1 grated carrot
- 1 sliced bell pepper
- ½ sliced red onion
- 1 tbsp lemon juice
- 2 tbsp olive oil
- Salt and pepper to taste
Avocado Coleslaw
This avocado coleslaw recipe is perfect for anyone who loves a creamy and rich flavor. It is loaded with healthy unsaturated fats that can help lower cholesterol levels and reduce your risk of heart diseases. This coleslaw can be paired with grilled chicken or steak, making it a perfect combination.
- 2 cups of shredded red cabbage
- 1 avocado (mashed)
- 1 sliced green onion
- 1 red bell pepper (sliced)
- 2 tbsp lime juice
- 2 tbsp olive oil
- Salt and pepper to taste
Asian-Inspired Coleslaw
This Asian-inspired coleslaw offers a flavor that is savory and slightly sweet. It’s loaded with nutrients that can help strengthen your immune system and increase your metabolism. This coleslaw is perfect for those who love a little bit of spice in their dish.
- 2 cups of shredded cabbage
- 1 grated carrot
- 1 sliced red bell pepper
- 2 green onions (sliced)
- 2 tbsp rice wine vinegar
- 1 tbsp soy sauce
- 1 tsp honey
- A pinch of red pepper flakes
Beet and Carrot Coleslaw
This beet and carrot coleslaw recipe offers a slight earthy and sweet flavor with a beautiful vibrant color. It is a rich source of antioxidants that can help protect your cells from damage caused by free radicals. This coleslaw is perfect for a light lunch or as a side dish for grilled vegetables or meat.
- 2 cups of shredded red cabbage
- 1 grated carrot
- 1 grated beetroot
- 2 tbsp apple cider vinegar
- 1 tbsp honey
- 2 tbsp olive oil
- Salt and pepper to taste
These healthy coleslaw recipes are perfect for those looking to try something new and incorporate more veggies into their diet. They can be customized to your taste preferences while still maintaining their nutritional benefits.
Tips for Making Your Own Healthy Cole Slaw
Coleslaw is a versatile side dish, perfect for accompanying a variety of main dishes, from a hearty burger to a light salad. Unfortunately, traditional coleslaw recipes can be laden with calories and unhealthy ingredients. By making your own healthy cole slaw at home, you can enjoy this classic dish while staying true to your healthy eating goals.
Choose Fresh Ingredients
The foundation of any good coleslaw is the vegetables. To lower the calorie count and increase the nutrient value of your cole slaw, use fresh, whole veggies instead of pre-packaged precut mixes. Shred your cabbage, carrots, and any other vegetables using a sharp knife, food processor, or mandolin slicer. Try using red cabbage, broccoli slaw, or kale in place of or in addition to the traditional green cabbage.
Pick Your Dressing Wisely
An important part of making a healthy cole slaw is choosing the right dressing. Instead of using mayonnaise as the base for your dressing, try using Greek yogurt or a mixture of Greek yogurt and a lighter mayonnaise. Greek yogurt is high in protein and has a tangy flavor that will complement the sweetness of the vegetables. Alternatively, you can use a vinaigrette made with olive oil and vinegar for a lighter option.
Be Creative with Add-Ins
Coleslaw can be a blank canvas for a variety of flavors and textures. Adding in extra ingredients can boost the nutrient content and elevate the flavor of your cole slaw. Try tossing in some chopped nuts, such as almonds or pecans, for protein and crunch. Or add some diced fruit, like apples or pears, to add sweetness and freshness to the dish. Some shredded cheese or herbs, such as cilantro or parsley, can also be great additions.
Be Mindful of Portions
Just because you’ve made a healthy cole slaw, doesn’t mean you can eat as much as you want. Remember that portion control is key when it comes to maintaining a healthy diet. Aim for a serving size of around 1 cup of cole slaw. If you’re serving it as a side dish, try pairing it with a lean protein, like grilled chicken or fish.
The Macro and Micro Nutrients in Healthy Cole Slaw
Cole slaw is a popular side dish that can do wonders for your nutrition. It contains a variety of macro and micro nutrients that can improve your health. The following are some of the nutrients you can get from healthy cole slaw:
Fiber
Cole slaw is a great source of fiber. Fiber promotes healthy digestion by absorbing water and adding bulk to your stools. It can help prevent constipation, hemorrhoids, and other digestive disorders. High-fiber foods like cole slaw can also help you maintain a healthy weight by making you feel full and satisfied without consuming excess calories.
Vitamin C
One of the most important micro nutrients provided by cole slaw is vitamin C. Vitamin C is an antioxidant that can boost your immune system and help protect your cells from damage. It is also necessary for the production of collagen, a protein that gives structure to your skin, bones, cartilage, and other tissues. Vitamin C can also help your body absorb iron from plant-based foods.
Carbohydrates
Cole slaw can provide a healthy dose of carbohydrates. Carbohydrates are your body’s main source of energy. They are essential for fueling all of your bodily functions, including your brain, muscles, and organs. Healthy carbs like those found in cole slaw can give you the energy you need to get through your day without causing blood sugar spikes and crashes.
Protein
Cole slaw can also give you a boost of protein. Protein is important for building and repairing tissues, making enzymes and hormones, and maintaining healthy bones and muscles. While cole slaw doesn’t provide a lot of protein on its own, you can enhance its protein content by adding ingredients like nuts, seeds, tofu, tempeh, or lean meats.
Healthy Fats
Finally, some recipes for cole slaw contain healthy fats. Fats are necessary for various bodily functions, including hormone production, absorption of fat-soluble vitamins, and energy storage. However, not all fats are created equal. Healthy fats like those found in avocado, nuts, and seeds can promote heart health, reduce inflammation, and improve cognitive function.
Frequently Asked Questions
Get answers to common questions like “How can I make coleslaw healthier?” and “How long does coleslaw last in the fridge?” in this FAQ section.
How can I make coleslaw healthier?
Traditional coleslaw recipes are often loaded with heavy creamy dressings, making them high in calories and fat. Luckily, there are many ways to make coleslaw healthier without sacrificing taste. Here are some tips:
- Use Greek yogurt or a vinaigrette instead of mayo-based dressings
- Add extra veggies like shredded carrots, kale or broccoli
- Cut the sugar in the recipe in half or use a natural sweetener like honey or maple syrup instead of refined sugar
- Avoid adding bacon or fried toppings to your coleslaw
- Try using red or purple cabbage for an extra burst of antioxidants
- Experiment with different herbs like cilantro or dill to add flavor without calories
How long does coleslaw last in the fridge?
The general rule of thumb for coleslaw is that it will last for up to five days in the fridge if it is stored properly. However, this can vary depending on the ingredients used in the recipe. Here are some tips to help your coleslaw last as long as possible:
- Store your coleslaw in an airtight container to keep out moisture and air
- Keep the coleslaw refrigerated at all times, never leave it out at room temperature for more than two hours
- Do not mix the dressing into the vegetables until you are ready to serve
- If you notice any signs of spoilage, such as a sour smell or slimy texture, discard the coleslaw immediately
Can coleslaw be frozen?
While it is possible to freeze coleslaw, it is not recommended as the texture may become watery and the vegetables may become mushy when thawed. If you have leftover coleslaw that you do not think you will be able to eat in time, consider storing it in the fridge for up to five days or sharing it with friends and family.
Is coleslaw a healthy side dish option?
Coleslaw has the potential to be a healthy side dish option, depending on the ingredients and preparation methods used. Some coleslaw recipes can be high in calories, fat, and sugar, especially if made with creamy dressings. However, coleslaw can also be a great source of fiber and nutrients like vitamin C and potassium when made with fresh vegetables and a healthy dressing. By making simple swaps and being mindful of portion sizes, coleslaw can be a delicious and nutritious addition to any meal.
Thanks for Chomping Along
We hope that you enjoyed reading about these healthy cole slaw recipes. Don’t forget that there are plenty of other healthy food recipes to try out there! Make sure to come back and visit us again for more delicious ideas to keep you fueled and feeling great.