Thursday, June 2, 2011

Fresh and Creamy Summertime Coleslaw

With summer officially upon us, it's time to talk about barbeques, picnics, and other easy and fun outdoor eating.

Nothing says summertime more than coleslaw and potato salad. There is rarely a picnic without those two side dishes. 


However, they are usually drenched in mayonnaise, salt, and other not-so-healthy ingredients that make these side dishes slightly less than ideal nutritionally. Well, that is no longer the case... at least with this recipe!
I've played around with several recipes and found that this one is the closest to the traditional closeslaw however, it saves us a ton of calories and fat. Could there be anything better than that?


What's the trick, you might want to know? Well, it's as simple as using Plain Fat Free Greek Yogurt which adds tons of lean protein and no fat. So, how do you still end up with the delicious flavor... We add a pinch of ranch. 
Yep, that's it. Just a pinch will do and add a little salt, pepper, and fresh herbs and you are ready for the picnic.


Plus, like I've shared before cabbage is absolutely magical in terms of the nutrition density. This recipe saves you over 100 calories, over 10 grams of fat and packs in three times the protein! 

So get yourself a big bowl, mix this up and bring it to your next summer party.... And stay tuned for a delicious Potato Salad Recipe coming soon!

Summertime Coleslaw
1 Pound Bag Shredded Cabbage

2 Cups Red Cabbage; finely sliced (half of a head of red cabbage)
1/2 White Onion; Minced (You can also use scallions, red onion, or whatever you have on hand)
2 Garlic Cloves; Minced
1/2 Cup Chives; Chopped
1/2 Cup Mint; Chopped (optional)
1 tsp. Salt
1 tsp. Pepper


The Sauce:

2 Cups Fat Free Plain Yogurt
1/4 Cup Low Fat Ranch Dressing
4 Tbsp. Apple Cider Vinegar
2 Packets of Equal
1. Pour the contents of the pound bag of cabbage in a large bowl. Slice the red cabbage and add to the large bowl.
2. Slice the onion and smash and mince the garlic. Then add those to the bowl of cabbage as well.
3. Add the chives and the mint to the bowl using scissors to cut the chive into small pieces. Add the salt and pepper as well. 
4. In a separate smaller bowl, combine the yogurt, ranch dressing, apple cider vinegar, and equal packets. Stir with a whisk to combine. 
5. Pour the liquid mixture over the vegetables and stir to coat the shredded veggies. Refrigerate for at least one hour before serving. However, it's best if it gets to sit overnight and the flavors mature and open up!


Servings: 12 (1/2 cup serving size)


Nutritional Skinny:

64 calories / 1.2 g fat / 9.7 g carbohydrates / 3 g fiber / 3.8 g protein


Mental Health Benefit: Greek yogurt is one thing that makes this coleslaw so nutritious. It has zero fat and double the amount of protein of other plain yogurts making this coleslaw not only low in calories, but rich in protein and fiber! Plus this Greek yogurt is lower in sugars and fats than other yogurts and it has a thick and creamy texture that makes it a must have staple. I use Greek yogurt when I make muffins to replace the oil and I also use it in pancake recipes and mixed with vinegar it makes a great salad dressing! Not to mention it tastes great with some granola on top!

Creamy Summertime Coleslaw without MAYO!

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