Monday, February 22, 2010

Cabbage Coleslaw with Avocado Dressing


Cabbage is an excellent source of manganese, calcium and potassium. It is a very good source of iron,

phosphorous, magnesium. It is also a very good source of fiber, folate and omega-3 fatty acids. Further,

sodium, zinc and copper are found in good amounts in cabbage. It is an excellent source of Vitamin C,

B1, B2, B6. It also contains good amounts of Vitamin K, A and Protein. If you cook cabbage for a longer time

most of its nutrients will be lost. So take care not to over cook.

I have used Nu-Salt instead of regular salt in this recipe so it is safer for people looking for low sodium

recipes. Personally i don’t like the taste of Nu-salt but when substituted in salads like this with the

taste of lemon, pepper and the addition of sweet fruits one can literally not notice the taste. I prepare

a raw salad for my family, but when prepared for guests who are not used to raw salads like this

i blanch them slightly to make it tender. So the choice is yours, but after blanching do not discard

the water but use it in your cooking.

Preparation Time – 20 minutes

Cooking Time – 5 minutes

Serves – 4


Shredded Cabbage – 3 cups

Carrot – 1 cut into thin strips

Red & Green bell pepper – 1/2 cup(Cut into thin strips)

Pineapple pieces – 1/4 cup

Grapes – 1/3 cup halved

Avocado – 1-2(1 if big or 2 if small)

Lemon juice – 1 + 1/2 half of lemon

Nu-salt – 1/4 tsp

Ground black pepper – 1/2 tsp or to taste

Olive oil – 1/2 tbsp


1) Boil water and to boiling water add the shredded cabbage, carrot and

bell pepper strips and cover for 1 minute.

2) Exactly in a minute drain the water and rinse with cold water, save

both the blanched and rinsed water as it will contain nutrients of the cut

vegetables and use it in your cooking.

3) If you prefer a raw salad like me skip 1-2 and come to step 3, combine

the shredded cabbage, carrot, bell peppers, grapes and pineapple pieces.

4) Peel and scoop out the avocado pulp in a bowl and then add oil, lemon juice

black pepper, nu salt and mix thoroughly.

5) Add the shredded vegetables to this avocado pulp and combine thoroughly

and serve.



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