3 Deliciously Healthy Coleslaw Recipes- The Versions You Never Knew

What is Coleslaw?

No matter which part of the country you reside in, you're bound to be on eating terms with the American salad staple that is coleslaw. It's the side dish served up by your local diner, it's the whopping bowl on the dinner table of every party you've attendedfrom picnic to potluck and every meal in between, coleslaw is omnipresent.

There's no doubt about it, coleslaw is an all-American salad. But for all its ubiquitousness, no two coleslaws are alike. Some are raw. Some are cooked. Some have peas, others nuts.

But stripped to the bone, a classic coleslaw combines the crunch of cabbage and carrot with the wholesome goodness of a creamy dressing, and served as a side dish with everything, from Sloppy Joes to grilled beef steaks and crock pot pulled pork.

Where Did the Coleslaw Recipe Originate?

The Dutch word koolsla, translated to cabbage salad, was formed from the words kool and sla, meaning cabbage and salad respectively. When written phonetically in English as coleslaw, the term took on a new meaning. The name was misinterpreted as coleslaw, with people thinking it meant cold slaw, or slaw served cold.

Interestingly, it led to the creation of new words such as hot slaw, something that failed to create the same following as coleslaw.

The history of coleslaw begins with the Romans, who ate shredded cabbage dressed with vinegar, eggs and spices. However, it was not until 18th century France that the dressing was thickened with egg yolk and oil. Dutch settlers brought cabbage to the New World and called it koolsla, a translation for cabbage salad. In his Travels in North America; The English Version of 1770, Peter Kalm writes about an unusual salad made from finely shredded cabbage mixed with oil, vinegar, salt and pepper.

Although coleslaw is believed to be a combination of cabbage, carrots, and vinegar, the exact origin of the salad as it is eaten today is unclear due to conflicting documentary evidence. Food historians have often argued that carrots were not included in earlier versions of coleslaw before the 18th century because they were expensive. They do however agree that mayonnaise, created in the mid-18th century, marked the beginning of the coleslaw we know today. In the mid-nineties, fast-food chains made it even more popular. The KFC coleslaw remains unrivaled.

Coleslaw, almost three centuries old and one of the most sought-after side dishes today, has undergone many transformations, mostly in response to successive waves of dieting. When mayonnaise was considered unhealthy, cooks devised a slaw made without it and incorporated alternative coleslaw dressings.

This blog lines up 3 variations on the classic coleslaw that do the old salad a great deal of good!

No Mayo, Greek Yogurt Coleslaw Recipe

This recipe for a lightened-up Greek yogurt coleslaw is the perfect middle ground between creamy coleslaw and tangy vinegar slaw. It's quick, easy to make, flavourful and slightly sweet.

Ingredients-
Four cups (250 grams) of shredded green cabbage, one cup (75 grams) of grated carrot, half cup (50 grams) of thinly-sliced green onions, two-third cups of Greek yogurt (non-fat plain), one tablespoon lemon juice, two tablespoons apple cider vinegar, two tablespoons honey, one tablespoons celery seeds, a pinch of salt and freshly crushed black pepper, and one teaspoon dijon mustard (optional).


Instructions-

1. Combine the cabbage, carrot and green onions in a large bowl. Toss gently to distribute evenly.
2. In another bowl, combine Greek yogurt, vinegar, honey, mustard, lemon juice, celery seed, and a pinch of salt and pepper until the mixture is well blended. Taste the dressing and add extra salt and pepper if needed.
3. Combine the Greek yogurt mixture with the cabbage mixture and toss to distribute evenly.
4. Serve immediately. If refrigerating, cover it properly.

Healthy Coleslaw With Herbs, Spices and Seeds

Regular consumption of coleslaw, which has copious quantities of mayonnaise, can lead to health problems. After all, mayo contains 75% fat! A healthier option is a slaw recipe that's as tasty as the original, but with significantly less fat. A healthy coleslaw recipe that uses lemon dressing offers the best of both worldsit is nutritious and flavor-packed with herbs, seeds and spices.

Ingredients-
Four cups of pre-shredded cabbage, one cup of grated carrots, half cup of spring onions, half cup (approximately 50 grams) mixed seeds (chia, pumpkin, sunflower and sesame), one tablespoon fresh lemon juice, one tablespoon extra virgin olive oil, one tablespoon paprika (for a smoky flavor), one tablespoon fresh cumin powder, a pinch of salt and pepper, and one tablespoon of freshly chopped flat leaf parsley.
(A mixture of red and white cabbage should be used for a more appealing taste.)

Instructions-

1. Combine the cabbage, carrots, and spring onions in a bowl.
   
2. To season- add paprika, cumin, salt, and pepper.
   
3. Add fresh lemon juice to the mixture.
   
4. Add the olive oil.
   
5. Mix everything.
   
6. Spoon the coleslaw into a serving dish.
   
7. Sprinkle the mixed seeds and garnish with chopped fresh parsley.

Spicy Korean Coleslaw! Why Not?

In the last few years, Korean pop culture has gained tremendous global appeal through Korean television shows and music. The upshota growing interest in Korean cuisine too. It's not uncommon to find Korean cuisine dominating Food News these days.

Cabbage is a common ingredient in Korean cooking, used popularly in the side dish, kimchi. The cultural conflux between East and West has given rise to a recipe that's part kimchi, part coleslaw. It uses cabbage, carrots, scallions, and other ingredients to create a dish similar to traditional kimchi. This spicy version of coleslaw-kimchi can be eaten by itself or in sandwiches.

Ingredients-
One small cabbage (finely sliced or shredded), one small red cabbage (shredded), one cup thinly sliced onions, five chopped scallions, one cup of thin strips of carrot, three cloves of minced garlic, two tablespoons of soy sauce, two tablespoons of vinegar, one tablespoon of sesame oil, two tablespoons of sugar, one tablespoon of sesame seeds, one tablespoon of red pepper flakes or gochujang paste, and salt and pepper to taste.

Instructions-

1. In a large bowl, mix together shredded cabbage, sliced onion, carrot strips and chopped scallion.
   
2. Place minced garlic in a small bowl.
   
3. Whisk dressing ingredients together in a small bowl.
   
4. Pour dressing over cabbage mixture and combine thoroughly.
   

How to Make Coleslaw Healthy

A slight twist in the basic ingredients of regular home-made coleslaw, and nothing can beat its health benefits and its Food Nutrition value. Traditional creamy coleslaw dressings are made with high-fat ingredients, such as mayonnaise, and have sugar added to them.

A healthy alternative is a mix of finely chopped or shredded raw vegetables like cabbage and carrots as the base, along with cherry tomatoes, cucumber, celery and German turnip. This is dressed with creamy Greek yogurt, apple cider vinegar, rock salt, honey, paprika, grounded cumin and fresh herbs.

Coleslaw is an excellent source of fiber, vitamins, and contains low energy density, which helps stave off between-meal hunger pangs. Here are the health benefits of cabbage, carrots and other Coleslaw ingredients that will help you realize how healthy this side dish can be.

Cabbage is a rich source of dietary fiber, vitamins C, K and A, manganese, folate and calcium. It is also high in glutamine and has the healthy omega-3 type of fat in the form of alpha-linoleic acid (ALA). This vegetable is effective in treating stomach ulcers and can aid in the healing of the digestive system. It is also known for its ability to prevent cancer, reduce bad cholesterol and increase good cholesterol. In addition to all these health benefits, cabbage is low in calories.

Carrots are a nutritional powerhouse. They're packed with beta-carotene, antioxidants, and vitamin A, which help protect against cancer and macular degeneration. Carrots also provide fiber for digestion and blood sugar regulation.

Honey is a lower-glycemic sweetener than sugar, meaning it won't spike your blood sugar as quickly.

Greek yogurt is a healthy alternative to mayo or cream. It's full of probiotics, protein, calcium, and vitamin D, to name just a few nutrients. It's essential for maintaining your gut health!

Apple cider vinegar adds freshness to the dressing and contains acetic acid that can help regulate blood sugar, aid in weight loss, as well as ease heartburn and indigestion.

Note- Leafy greens, such as cabbage, should be stored at temperatures below 41 F to prevent the growth of pathogens. The Food Temperature Guidelines drawn up by the USFDA state that refrigeration below 41 F will not only limit the growth of bacterial pathogens, but will also result in the inactivation of certain pathogens over time.

3 Ways to Make Coleslaw More Exciting

Coleslaw is a must-have at any summer barbecue. It's incredibly easy to make and tastes way better than store-bought stuff. But if you're looking to gussy up up this classic side, there are tons of insanely simple ways to do that. Here are three awesome recommendations that will have your guests lining up for second helpings.

1. To give classic coleslaw a Mexican twist, mix together 1 tablespoon of mayonnaise, 1 small clove of grated garlic, half a lime's juice, 1 tablespoon sour cream, 2 tablespoons chipotle sauce and a pinch of salt and pepper. Toss with slaw 10 minutes before serving. Sprinkle with toasted pumpkin seeds. Serve on top of tortilla as an appetizing starter.
2. If you want to make a colorful, easy coleslaw, slice crunchy vegetables like red cabbage and kale into thin strips. Turnip will add a nice color as well. If your guests are vegan, pass up the store-bought mayo for a vibrant dressing with cider vinegar, lime juice, jalapeno pickling juice, extra virgin olive oil, and salt and pepper to season. Garnish with fresh coriander or mint, and top with grated ginger or chili for a tangy, fresh flavor.
3. Enhance your recipes for coleslaw with a range of vegetables, including shaved brussels sprouts, broccoli florets, cauliflower leaves and raw cabbage. Slow-cooked onions add a different texture, taste and consistency. To alter the taste of your classic coleslaw, use orange juice instead of lemon. Or, use them both together. The type and quality of mayonnaise and vinegar you use will change the flavor of your final slaw; Consider Japanese mayo or apple cider vinegar if you feel adventurous.