Fresh Slaw

It’s official….Spring has sprung!!  It’s that time of year for refreshing salads and cooking food on the BBQ!  Since the sun has been out in Vancouver (for longer than 1 day this time)  I just had to make this deliciously crisp and refreshing salad.  Did you know that the word “coleslaw” comes from the Dutch word  “koolsalade”, which means “cabbage salad”?

Coleslaw often gets a bad rap, especially coleslaws with creamy dressings.  These creamy dressings are often made mostly of mayonnaise, adding more fat than what we usually desire a salad to have.  I like this particular salad because the dressing is mostly Greek yogurt, which is creamy but without all the fat.  The apples, oranges and raisins add a nice sweetness, while the Dijon mustard contributes a kick of flavour.  If you’re in a time crunch, use a pre-made coleslaw salad in a bag and add the homemade dressing with the raisins, fruit and nuts.  If you’re not a fan of creamy dressings, ditch the mayo and yogurt, and add some canola oil to the other dressing ingredients.

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Fresh Slaw

Source: modified from Dietitians of Canada – Cook! (recipe by Joanne Rankin, dietitian)

Ingredients

• 1/2 head cabbage, finely shredded
• 3 green onions, finely chopped
• 3 stalks celery, finely chopped
• 2 medium carrots, grated
• 1 large orange, peeled and chopped
• 1 small apple, chopped (not peeled)
• 1/2 cup toasted walnuts or pecans, chopped
• 1/3 cup raisins
• 1/2 cup chopped fresh parsley

Dressing

• 1/2 cup 0% or 2% fat plain, Greek yogurt
• 1/4 cup light mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp freshly squeezed lemon juice
• pinch salt
• freshly ground black pepper

Directions

1. In a large bowl, combine all of the salad ingredients.
2. In a small bowl, whisk together all of the dressing ingredients.
3. Pour dressing over salad and toss to coat.  Cover and refrigerate for at least 30 mins before serving.

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Carolyn Berry

Welcome! I’m Carolyn, a Vancouver based registered dietitian, certified diabetes educator, marathon runner and foodie. My passion is creating simple and nourishing recipes to share with you! I hope you enjoy looking around.

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