Broccoli Slaw

Healthy Living, Recipes

broccoli-slaw

Cole slaw doesn’t have to be dripping in mayonnaise. This broccoli slaw is a great side dish for any summer cookout. Lime juice, sunflower seeds and raisins bring a fresh taste to an old favorite.

Eating the recommended amounts of veggies each day can be a challenge for many people, so as a Dietitian, I’m always excited to find tasty and easy ways to help people eat more. This Broccoli Slaw is simple because bagged slaw mixes are available in any supermarket, ready just to be dressed and eaten. This recipe uses apple cider vinegar at the base of its dressing, and if you’re reading anything about food and health these days, you’ve probably seen a lot of health claims associated with apple cider vinegar. Wondering if they’re true? Studies show that the acetic acid in vinegar-any vinegar-may block the absorption of starch, thereby lowering blood sugar for folks with diabetes and those who may be pre-diabetic. The key is that the vinegar must be consumed with the starch to have this affect. Talk to your health care provider before doing this, however, because if you are taking medications for your diabetes, this may alter your medication’s effectiveness, resulting in hypoglycemia. Other studies haven’t been successful in demonstrating a significant benefit of apple cider vinegar, and in fact, some harm may come from drinking or eating such a high acid food; things like tooth enamel erosion, or worsening of heartburn and increased irritation to the gastrointestinal tract. To be safe, use vinegar in food and recipes in moderate amounts, adding them to salad dressings and marinades for flavor without calories or fat.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 16 oz broccoli slaw
  • 1/4 cup finely chopped red onion
  • 1/2 cup raisins
  • 1/2 cup sunflower seed
  • 2 Tbsp fresh lime juice
  • 2 Tbsp cider vinegar
  • 3 Tbsp nonfat plain Greek yogurt gluten free if needed
  • 2 tsp sugar
  • 1/2 tsp celery seeds
  • 2 oz cooked turkey bacon about 2 slices, crumbled, optional (gluten free if needed)
  • 1/8 tsp salt
  • Black pepper to taste

Preparation

In a large bowl, combine the broccoli slaw with the onion, raisins and sunflower seeds.

In a small bowl, combine the lime juice, vinegar, yogurt, sugar, celery seeds, bacon (if using), salt and black pepper to taste.

Stir the dressing into the broccoli slaw mixture until well combined. Refrigerate, covered, for at least 2 hours. Serve cold.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 79
Sodium: 54mg
Fat: 2g
Carbohydrates: 13g
Saturated Fat: 0g
Fiber: 2g
Cholesterol: 0mg
Protein: 3g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.