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18 May 2015

Super Healthy Slaw

Time: 5 mins
Yield: 2.5 cups

Super Healthy Slaw  
This next recipe is for all natural vegan coleslaw, made completely from scratch (no vegan mayo in sight!) When I first tried vegan mayo I absolutely loved it, but as I got through the jar I realised how synthetic it tasted and that it's really not very good for you so I haven't bought it again since. This recipe uses cashew nuts paired with the right proportions of a few other ingredients to perfectly imitate that slightly tangy coleslaw dressing. Growing up coleslaw was one of the foods I preferred home made, so it could be made the right way; in my view coleslaw needs the sweet, chewy addition of raisins and subtle crunch of sunflower seeds to be complete, if you've never had slaw this way then you're in for a treat!
Super Healthy Slaw  
Coleslaw is a perfect side dish for picnics, BBQs and is a lovely addition to sandwiches or pittas too...pair it with something spicy and you've got a winner. I'm going to try it with my cajun chick'n pieces for lunch tomorrow. There is so many benefits to this version of coleslaw, the carrots and cabbage provide high amounts of vitamin A & C which perform many vital functions within the body. One of the many benefits of vitamin C, aside from its antioxidant properties is that it assists with iron absorption within the body so pair this with some dark leafy greens such as kale for added benefits. Vitamin A is a fat soluble vitamin, meaning it needs fat present to be absorbed, as apposed to water soluble which are absorbed directly into the blood stream during digestion. The nuts and seeds in the slaw not only contribute protein, but provide a source of healthy fats which will help you to best utilize the fat soluble vitamins and get the most benefit.

Super Healthy Slaw  
This recipe requires a high speed blender such as a nutribullet to make the dressing completely smooth, so in the absence of one, you may need to soak the cashew nuts in warm water for up to half an hour before preparing to ensure it's completely smooth. I only used red cabbage in this recipe, but you can use white or both in this recipe too.

You'll need:

  • Chopping Board
  • Knife
  • Mixing bowl
  • Mixing Spoon
  • High speed blender
  • Grater

Ingredients:

  • 1/2 cup cashew nuts
  • 1/2 cup water
  • 1/2 tsp dijon mustard
  • 1/2 tsp apple cider vinegar
  • 1/8 tsp garlic powder
  • 8 capers
  • 1 tbsp sunflower seeds
  • 1/4 cup raisins
  • 1 cup shredded carrot (2 medium carrots)
  • 1 cup shredded cabbage: red, white or a mix of both (1/4 cabbage head)


Method:

  1. Grate the carrot, thinly slice the cabbage and add to a bowl with the raisins & sunflower seeds.
  2. Add the cashew nuts, water, mustard, vinegar and garlic powder to the blender, blend until completely smooth, then add the capers and blend for a further 10 seconds. 
  3. Pour the dressing over the veg and fold together.
  4. Serve up as a side dish or in sandwiches and enjoy! Cassidy
  5. Store in an airtight container in the fridge for 3-5 days after making.
Super Healthy Slaw