Tricolor Coleslaw with Olive Oil Dressing

| 7 Comments

Do you count your five-a-day?  Maybe even nine? I am talking about the number of fruit & vegetable servings recommended by the USDA—and getting enough can be a challenge!  Why not make it easier with today’s tricolor coleslaw–two servings (or more) in a big helping!   

Tricolor coleslaw

Tricolor coleslaw

Recently I have decided that, when I make a recipe, I will ask one simple question: Can I add a vegetable to this?  So when I tested pork ragout a few weeks back… I added carrots to the mix! 

Red cabbage, shredded carrots and broccoli stems

Red cabbage, shredded carrots and broccoli stems

Eventually the thought crossed my mind, why not add a vegetable to a vegetable?  So today instead of plain ol’ cabbage slaw I made tricolor coleslaw with (red) cabbage, shredded carrots and julienned broccoli stems.  Eat a rainbow!  

Tricolor coleslaw vegetables

Tricolor coleslaw vegetables

Now the official vegetable counting guidelines are a bit complex with portion size and color rules.  So to simplify in a way my kids could understand I told told them 2-4 fruits, 3-5 veggies , only count 1 serving of juice and they have to be unique vegetables.  Sorry kids, a giant plate of fries isn’t doesn’t count as three! 

Blend up olive oil based tricolor coleslaw dressing

Blend up olive oil based tricolor coleslaw dressing

Now my tricolor coleslaw has one other healthful advantage–an olive oil based dressing.  Recent studies have suggested that a Mediterranean diet supplemented with additional olive oil may reduce breast cancer and improve brain function.  coleslaw-salmon-plated

A couple veggies and some healthy fat–not bad for picnic food!

Tricolor Coleslaw
Yields 8
Tricolor coleslaw uses (red) cabbage, shredded carrots and broccoli slaw along with an olive oil based dressing for a healthful side. Eat a rainbow!
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
164 calories
10 g
0 g
14 g
2 g
2 g
121 g
208 g
6 g
0 g
12 g
Nutrition Facts
Serving Size
121g
Yields
8
Amount Per Serving
Calories 164
Calories from Fat 122
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 208mg
9%
Total Carbohydrates 10g
3%
Dietary Fiber 2g
10%
Sugars 6g
Protein 2g
Vitamin A
105%
Vitamin C
80%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Dressing
  1. • 2 T freshly squeezed lemon juice
  2. • 2 T pickle juice
  3. • ½ t salt
  4. • ¼ c chopped onion
  5. • 2 T chopped pickles
  6. • 2 t mustard
  7. • ½ teaspoon celery seed
  8. • 1 tablespoon honey or maple syrup
  9. • ¼ t dash freshly ground black pepper
  10. • 1/4 c extra virgin olive oil
  11. • 1/4 c mild olive oil (or other lightly flavored oil)
Slaw
  1. • 4 cups sliced red cabbage
  2. • 2 cups shredded carrots
  3. • 2 cups julienned broccoli stems (or broccoli slaw mix)
Instructions
  1. To prepare the dressing, combine all of the dressing ingredients but the olive oil in a food processor or blender and puree until smooth. With the blender continuously running, add the oil in a very slow stream (this is important for it to emulsify properly). Continue to process until the mixture has formed a thin emulsion. Refrigerate until needed.
  2. Combine the shredded vegetables and toss with the dressing shortly before serving.
Notes
  1. This will make 8 1-cup servings.
  2. Feel free to use other shredded vegetables of your choice
beta
calories
164
fat
14g
protein
2g
carbs
10g
more
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7 Comments

  1. I have such a time trying to keep up with the five-a-day, Inger. I would have to munch on a fruit or vegetable the entire day to make my quota! I do try though:)

    This Coleslaw recipe makes my day! However, I must say, that dressing, well, I LOVE it!!! I think it’s very cool that you are making the kids aware of their choices. Terrific!

    Thanks for sharing, Inger…

  2. Inger – your “add a vegetable” question is wonderful! I’m going to start doing that, as well. Your coleslaw looks really good, and I especially like that it has an olive oil dressing instead of a mayonnaise dressing.

  3. Looks good. Since I don’t like creamy dressings, this looks like a good approach for me.

  4. The broccoli stems are such a good idea. Have never thought of adding those. (This is very unexpected, Inger!) I am actually making coleslaw tonight, but we don’t have either purple cabbage or broccoli, but maybe should try the dressing.

  5. this is as pretty as it is versatile! i can think of so many entrees with which it’d pair well! bravo. 🙂

  6. Ohh – we are headed to a reunion with college friends in a few weeks and I think I might have to bring this. Perfect summer slaw!

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