Delicious coleslaw recipe for your diet


We’re going to show you the steps you need to follow to prepare an exquisite coleslaw full of essential nutrients and antioxidants.

Delicious coleslaw recipe for your diet

Last update: September 17, 2022

The coleslaw recipe is easy and has a host of health benefits worth knowing about. For this reason, it will be good to include it in food routines, always as part of a varied and balanced diet. In this way, vitamin and antioxidant deficiencies will be avoided, managing to optimize the physiological processes of the internal environment.

Before we begin, it should be noted that most nutrition experts They are betting on including at least 5 servings of fruits and vegetables in the daily recommendation. We’re talking about foods that have been linked to a lower risk of death from any cause. They are a source of many substances that help control the levels of inflammation and oxidation in the body, which is very positive for the human body.

coleslaw recipe ingredients

Coleslaw can be combined with a variety of vegetables.

If you want to prepare an exquisite coleslaw, you will need the following ingredients:

  • 1/4 medium cabbage.
  • 1 large or 2 medium carrots.
  • 1 golden apple
  • A cup of dressing.

The dressing will be made from these elements:

  • 1/2 cup sour cream or fresh cream
  • 1/2 cup mayonnaise.
  • A tablespoon of sweet mustard.
  • 1 tablespoon of apple cider vinegar.
  • 1 spoon of sugar.
  • Half a teaspoon of salt.
  • Pepper.

Step by step

First you need to wash and cut the cabbage in half. Then into quarters and then the hard heart is removed from the center. The ideal is to obtain a fine julienne with this vegetable at the end. You can use a mandolin for this. In the case of not having this element, a knife will suffice.

Once the cabbage is ready, it is placed in a salad bowl. Cut the carrot into thin strips and also introduce it into the container. The apple is grated only when serving the salad, to prevent it from darkening. Finally, it remains to prepare the sauce. Put the aforementioned ingredients in a bowl and mix everything well with a hand mixer to obtain a homogeneous mixture. Then it is poured over the salad and it is ready to be served.

benefits of coleslaw

Including coleslaw in the diet brings a number of health benefits. It should be noted that this vegetable belongs to the cruciferous group. These foods have been associated with a lower incidence of chronic and complex conditions such as cancer. This is shown by research published in the journal Molecular nutrition and food research.

On the other hand, it is necessary to take into account the fact that this salad concentrates a significant amount of fiber inside. We are talking about a substance that has been shown to help improve gut health. Not only is essential to prevent constipation, but also manages to serve as an energy substrate for the bacteria that make up the microbiota. Thanks to this, subsequent dysbiosis processes that negatively condition digestion will be avoided.

Gut microbiota affects mood.

It should also not be forgotten that so many cabbage like the rest of the vegetables provides many vitamins and minerals. These elements participate in a multitude of different physiological processes, so it will be very important to cover the daily needs to prevent the proper functioning of the organs.

Prepare a delicious coleslaw recipe at home

As you have seen, it is very easy to prepare a delicious coleslaw recipe at home. It doesn’t take a lot of ingredients or a lot of time to achieve a spectacular result at the organoleptic and nutritional level. Of course, keep in mind that the sauce is quite energy-dense. It is not advisable to overdo it to avoid unwanted weight gain over time. You always have to find a balance when it comes to calories.

Finally, know that there are other vegetables within the cruciferous group that are also considered very positive for your health. We could speak, for example, of broccoli or cauliflower. Its regular consumption has been linked to a reduced risk of developing many chronic and complex pathologies. However, in people with inflammatory bowel disease, they may not sit too well due to their high fiber content, with its resulting fermentation.

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