Wednesday, October 5, 2011

Carrot Apple Coleslaw

Eating coleslaw is a great way to include more cruciferous vegetables like cabbage in your diet.  Cabbage is low in calories, high in calcium and is considered to have cancer preventive benefits.  In this coleslaw recipe I add apples which are high in fiber and help regulate blood sugar, and carrots which are high in the antioxidant beta carotene.  The creamy dressing is made with yogurt and I use honey to sweeten it instead of refined sugar.  I also add toasted walnuts for a nutty taste.  Walnuts are full of antioxidants, good fat and have anti-infammatory benefits.    

Roughly chop 1/2 head of cabbage.

Run 2 apples through a spiral cutter, mandoline or julienne by hand.
Dry on a paper towel.

Grate 3 medium carrots using a cheese grater or julienne by hand.

Combine cabbage, apples and carrots in a large bowl.

In a small bowl whisk together 1/2 cup homemade or good quality mayonnaise,
1/2 cup plain yogurt, 1 Tbsp cider vinegar, 2 tsp dijon mustard, 2 tsp honey,
1/2 tsp sea salt and 1/2 tsp black pepper.

Toss the dressing with the cabbage, apples and carrots.

Lightly toast 1/2 cup of chopped walnuts over medium-low heat.

Add cooled walnuts to coleslaw and mix well.