This quick and easy Asian coleslaw recipe can be made ahead of time. It keeps well in the refrigerator for up to 3 days.
I love Asian Coleslaw, but so many of the varieties contain ingredients that I or someone in my family can’t eat. And so many of the slaws are pretty high in carbs, despite all of that low-carb cabbage. Every time I turned down an Oriental coleslaw, I vowed to create a healthier version that my entire family could all enjoy. The last time I encountered an Asian coleslaw, it was a crunchy Chinese coleslaw with Ramen noodles. It looked so good and I gave into temptation…and then suffered the consequences of eating foods I know I should avoid. As soon as I felt better I decided it was time for me to follow through on my resolution to create a healthy Asian slaw.
This is more than just an Asian cabbage salad! It is filled with a variety of colorful vegetables including broccoli, carrots, red peppers, snow peas, green onion, and bean sprouts. The snow peas and almond slivers add a bit of crunch to this healthy coleslaw recipe.
The salad is topped with a homemade Asian dressing which is a no-mayo coleslaw dressing. Instead of mayonnaise, the dressing uses almond butter as the thickener, but if you don’t have almond butter you can use peanut butter in its place.
Asian Coleslaw Recipe
This salad makes enough for a crowd. You can make it the day before a party if you wish to save time.
Asian Slaw Dressing Ingredients:
3 tablespoons honey
2 tablespoons almond butter
1/3 cup olive oil
1/4 cup rice vinegar
1/4 cup soy sauce (or gluten-free soy sauce substitute)
1 tablespoon sesame oil
1 teaspoon garlic powder
1 teaspoon ground ginger
2 tablespoons toasted sesame seeds
Asian Slaw Ingredients:
16 ounces shredded cabbage
16 ounces broccoli slaw
2 cups bean sprouts
1 cup shredded carrots
8 ounces snow peas
1 medium red bell pepper, diced
6 green onions, thinly sliced
1/2 cup almond slivers
Asian Slaw Dressing Directions:
Add the honey and almond butter to a microwave-safe bowl and heat on high for 30 seconds or until they can easily be stirred together.
Add the olive oil, rice vinegar, soy sauce, sesame oil, garlic powder, and ground ginger. Stir until thoroughly combined.
Stir in sesame seeds.
Asian Slaw Directions:
In a large bowl, add the cabbage, broccoli slaw, bean sprouts, snow peas, carrots, peppers, onions, and almond slivers.
Pour the dressing over the coleslaw and toss to combine the ingredients and thoroughly coat the salad with dressing.
In addition to improving immunity, detoxifying the body, and aiding in digestion, coleslaw also provides vitamin K. Vitamin K is abundantly present in cabbage and it can store minerals in the bones. Through its bone mineralization properties, vitamin K can help improve bone health.
However, there is a best vinegar to use, and it's apple cider vinegar. The reason is threefold: taste, chemical makeup, and health benefits. Though there's no shortage of other types of vinegar, none has this ideal trifecta to best complement your cabbage and its other coleslaw vegetable ingredients.
While you're likely to put both these items on your picnic or barbecue plate in Bermuda, coleslaw is the better option. “Coleslaw is lower in fat and lower in sodium and has natural vegetables,” said Hannah Simpson, Clinical Dietitian at KEMH.
It is important to note that, while it is true that eating cabbage may support weight-management goals, this veggie should not be overconsumed, as too much cabbage can lead to gastrointestinal side effects, like bloating. It is also important to enjoy cabbage as a part of a balanced and healthy diet.
Asian slaw does have its roots in diasporic Chinese foodways, with sources saying it was popularised at Madame Wu's Garden in Santa Monica, 'a trendy Chinese restaurant that added the salad to the menu per Cary Grant's request'.
Even though cabbage is very low in calories, it has an impressive nutrient profile. In fact, just 1 cup, or 89 grams (g), of raw green cabbage contains ( 2 ): Calories: 22. Protein: 1 g.
Instead, a generous 1/2 to 3/4 cup is a good serving size when feeding a crowd, especially if serving with, say, pulled pork sliders when the slaw is essentially a condiment. So one 16 ounce bag will feed 10 people.
Amish Vinegar Slaw or Old Fashioned Coleslaw is lighter and tangier than a classic mayo based slaw. Made with shredded cabbage, onion, apple cider vinegar, and dry mustard. This is the perfect quick Side Dish that you can bring along to BBQs, potlucks, and family gatherings.
As we noted, apple cider vinegar contains prebiotics and probiotics that help good bacteria grow in the gut. Good bacteria in your gut help break down food into nutrients your body can use. And when you have a healthy mix of these bacteria, it can strengthen your immune system.
Apple cider vinegar may help treat colds because of its antimicrobial properties. It is popular as a home remedy, but more research is necessary to confirm its effectiveness against colds. Apple cider vinegar has a long history of use.
Cabbage contains lots of water. Alton Brown suggests salting the cabbage and letting the water drain for two hours, then rinsing the cabbage and spinning it dry before dressing it. That purges the excess water out of the cabbage before it is dressed, so it doesn't get watery.
Once you settle on your variety of cabbage, always opt for the freshest heads possible. They should be firm, dense, and heavy with crisp, vibrant, tightly packed leaves. Older, overripe heads often have a more pungent smell and are more likely to taste bitter.
In general, opened bottles of ACV remain at their best quality for about 2 years. While the vinegar doesn't necessarily spoil or become unsafe to consume, its flavor profile may change, and it might lose some of its potency.
The two also have significantly different flavors, textures, and culinary uses. Cabbage tends to be used in cooked dishes and coleslaw, while lettuce is usually eaten raw in salads, burgers, and sandwiches. If you're deciding between the two, cabbage is the more nutritious choice.
The traditional coleslaw recipe typically includes cabbage, carrots, mayonnaise, sugar, and vinegar. While cabbage and carrots are low in carbs and high in fiber, mayonnaise and sugar can significantly increase the carbohydrate and calorie content of coleslaw.
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