The Everything Salad Book (23 page)

Sodium:..........132 mg

Fiber:..........2.5 g

Carbohydrate:..........5.5 g

Broccoli coleslaw consists of broccoli stems shredded and mixed with carrots and/or cabbage. To make your own slaw, use large and tender broccoli stems. Cut away the woody bottoms and leaves. Shred the stems until you have the amount needed. You can also break and crumble the broccoli heads into the slaw.

This is a perfect dish to take to a barbecue or party. Prepare it the night before and just grab it out of the fridge when you're ready to go!

1. In a large bowl, combine cabbage, carrots, and green onions.
   

2. In a jar with a secure lid, combine apple juice, vinegar, mustard, paprika, mustard seeds, garlic salt, celery seeds, and pepper. Tightly screw jar lid and shake vigorously.
   

3. Pour over coleslaw mixture. Toss lightly to coat.
   

4. Cover and refrigerate overnight. Toss well before serving.
   

PER SERVING

Calories:..........41

Fat:..........0.5 g

Protein:..........1 g

Sodium:..........88 mg

Fiber:..........2.5 g

Carbohydrate:..........9.5 g

If you want really crispy coleslaw, immerse the head(s) of cabbage in ice water before shredding. After you've shredded the icy cabbage, refrigerate it. That way it's chilly and crisp when you serve it!

You don't need mayonnaise to make a coleslaw dish. This recipe mixes oil, vinegar, and maple syrup to add flavor without adding milk or egg products.

1. Toss together the cabbage, carrot, green onions, and bell pepper in a large bowl.
   

2. In a separate small bowl, whisk together the olive oil, vinegar, soy sauce, sesame oil, and maple syrup until well combined.
   

3. Drizzle dressing over cabbage and veggies, add sesame seeds, and toss well to combine.
   

PER SERVING

Calories:..........117

Fat:..........7.5 g

Protein:..........2 g

Sodium:..........173 mg

Fiber:..........1 g

Carbohydrate:..........12 g

This refreshing salad is ideal for any menu in need of a family-friendly dish that fuses creamy, crunchy, tangy, and sweet.

1. Stir mayonnaise, pickle juice, sugar, water, chives, garlic salt, and pepper together in medium mixing bowl. Mix well.
   

2. Toss cabbage, radicchio, pickle, carrot, and bell pepper together in a large mixing bowl. Add dressing to slaw and mix well. Cover bowl, place in refrigerator, and chill for at least 1 hour before serving. Mix well before serving.
   

PER SERVING

Calories:..........55

Fat:..........4.5 g

Protein:..........0.5 g

Sodium:..........143 mg

Fiber:..........1 g

Carbohydrate:..........4 g

With water chestnuts and sesame seeds, this coleslaw has a crunch to it that will wake up your palate!

1. Toss veggies and sesame seeds together.
   

2. In a small bowl, whisk together oils, sugar, cilantro, pepper, vinegar, and soy sauce. Pour dressing over slaw. Toss until well mixed.
   

3. Refrigerate at least two 2 hours before serving. Toss at serving time.
   

PER SERVING

Calories:..........78

Fat:..........5.5 g

Protein:..........1 g

Sodium:..........105 mg

Fiber:..........1.5 g

Carbohydrate:..........7 g

Chinese cabbage, also known as bok choy, is very healthy. In fact, Chinese cabbage is higher in calcium than other cabbage. It looks different because it grows in white celery-like stalks with dark green leaves instead of forming a head. It's yet another veggie to add to your ongoing list of ways to get your calcium requirements without lactose concerns.

And you thought coleslaw was just shredded cabbage! There are hundreds of different kinds of cabbage, and adding different ingredients and dressings gives you a variety of tasty options.

1. In a large bowl, combine cabbage, beans, carrot, onion, and chopped cilantro. Toss well.
   

2. In a small bowl, combine yogurt, salsa, mayonnaise, vinegar, and lime juice. Stir well. Pour over cabbage mixture and gently toss.
   

3. Tightly cover. Refrigerate at least 2 hours. Garnish with fresh cilantro sprigs, if desired, and serve.
   

PER SERVING

Calories:..........92

Fat:..........3 g

Protein:..........4 g

Sodium:..........232 mg

Fiber:..........3.5 g

Carbohydrate:..........12 g

A dish with fresh red cabbage always makes a pretty addition to a table setting, and it's a double win when it tastes great too.

1. In a large bowl, combine cabbage, carrot, yellow squash, zucchini, green pepper, and chopped onion.
   

2. In a small bowl, combine pineapple juice, sugar, vinegar, water, bouillon, paprika, celery seeds, garlic powder, and red pepper. Stir well. Pour over vegetable mixture. Toss gently.
   

3. Cover tightly and refrigerate at least 4 hours before serving. Toss gently at serving time.
   

PER SERVING

Calories:..........66

Fat:..........0 g

Protein:..........1.5 g

Sodium:..........41 mg

Fiber:..........2.5 g

Carbohydrate:..........15 g

Some people call red cabbage by a slightly different name — purple cabbage. Its color does change according to the environment it's in; it will even turn blue if served with non-acidic food. All colors aside, red cabbage happens to be much higher in vitamin C than other types of cabbage.

No horsing around with this recipe! If you love horseradish, feel free to add more than what's called for in this recipe. The combination of colors in this coleslaw is truly beautiful.

1. In a large bowl, combine green cabbage, chopped tomato, corn, red cabbage, and green pepper. Gently toss.
   

2. In a small bowl, combine yogurt, mustard, horseradish, salt, and hot sauce, stirring well.
   

3. Add to cabbage mixture, tossing gently until cabbage mixture is well coated. Cover tightly and refrigerate for at least 1 hour before serving.
   

4. Just before serving, sprinkle Cheddar cheese over slaw.
   

PER SERVING

Calories:..........92

Fat:..........2 g

Protein:..........5 g

Sodium:..........149 mg

Fiber:..........3 g

Carbohydrate:..........15 g

This coleslaw isn't made with mayonnaise so it keeps very well for about a week in the refrigerator and it also travels nicely for a picnic.

1. Combine cabbage, carrot, onion, bell pepper, and chopped olives in a large bowl.
   

2. Combine brown sugar, salt, celery seed, mustard, ground pepper, oil, and vinegar in a small saucepan. Bring to a boil over high heat. Reduce heat and simmer for 3 minutes.
   

3. Pour warm dressing over cabbage mixture. Toss gently, coating evenly.
   

4. Cover and refrigerate for at least 6 hours before serving. Toss the coleslaw a couple of times while it's chilling. Serve chilled.
   

PER SERVING

Calories:..........146

Fat:..........5.5 g

Protein:..........2 g

Sodium:..........510 mg

Fiber:..........3.5 g

Carbohydrate:..........25 g

When a recipe calls for mayo, think about substituting yogurt. It's a healthy and comfy option for people with lactose intolerance. However, only yogurt with probiotics work to ease lactose problems and regular yogurt can be just as bad as mayo. In addition, you'll find that yogurt usually makes the dish you're preparing even creamier!

If you have young children, you might want to serve the toasted almonds on the side for the adults as they could be a choking hazard for little ones.

1. Combine cabbage, carrots, raisins, and almonds in a large bowl.
   

2. Combine yogurt, lemon juice, and nutmeg in a small bowl, stirring until mixed well.
   

3. Add dressing to slaw, gently toss, cover, and chill in refrigerator for at least 30 minutes. Toss before serving.
   

PER SERVING

Calories:..........96

Fat:..........2.5 g

Protein:..........3 g

Sodium:..........35 mg

Fiber:..........2.5 g

Carbohydrate:..........18 g

As long as it's cooked and shredded, this recipe works with rotisserie, leftover, or canned chicken breast.

1. Combine the green cabbage, celery, red cabbage, and red onion together in a large mixing bowl. Toss to mix.
   

2. Stir together the chicken and salad dressing in a small mixing bowl. Pour the chicken mixture into the cabbage. Mix well. Serve immediately or chill for up to 24 hours in the fridge.
   

PER SERVING

Calories:..........221

Fat:..........17 g

Protein:..........11 g

Sodium:..........345 mg

Fiber:..........2 g

Carbohydrate:..........5 g

There's nothing wrong with grabbing a store-bought pre-shredded coleslaw mix from the produce section to make this vegan salad, just double the dressing if you find it's not enough.