Autumnal coleslaw
Introducing our delicious fall coleslaw recipe, a perfect addition to any non-Muslim celebration. Packed with vibrant seasonal vegetables, it adds a touch of freshness and nutritional value to your meat dishes. This tempting side salad goes wonderfully with juicy slices of ham, hearty smoked duck or juicy roast beef. The crisp textures and autumnal flavors ensure a harmonious balance on your plate. Prepare this healthy and colorful coleslaw to enrich your non-Muslim culinary creations. It is an excellent choice for anyone who wants to add a healthy touch to their meals.
Ingredients
- a handful of mixed seeds (we used sunflower, linseed and pumpkin seeds)
- Splash of Tamari
- 4 tablespoons low-fat natural yogurt
- 3 tbsp mayonnaise
- 2 tbsp Dijon mustard
- 3 tablespoons flat-leaf parsley, chopped
- 1 celeriac, peeled, julienned or grated
- 3 carrots, peeled, cut into strips or grated
- ½ red cabbage, sliced very thinly
- 2 eating apples, cut into thin slices
Tip
Tamari
Tamari, a dark, usually wheat-free soy sauce (check individual bottles),
often used in Japanese recipes.
It is ideal for dressings and marinades
savory depth of flavor. Watch out for
the Clearspring brand in supermarkets,
Or use dark soy sauce instead.
Preparation steps
- Heat a pan and add the seeds.
- Lightly toast the kernels over medium heat.
- When the seeds are slightly brown, pipe in the tamari and mix.
- Pour the seeds out of the pan and reserve them.
- Mix yogurt, mayonnaise, mustard and parsley.
- Pour the yogurt mixture over the vegetables and apples.
- Stir the mixture to make sure everything is coated.
- Season the coleslaw to taste.
- Sprinkle the reserved seeds over the slaw.
- Serve and enjoy.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 237 | 14g | 2g | 22g | 19g | 11g | 7g | 1.36g |
Equipment and tools
For this recipe you will need the following equipment and tools:
- mixing bowl
- Whisk
- grater or julienne peeler
- Sharp knife
Allergen information
This fall coleslaw recipe contains the following allergens:
- seeds
- soy
- Eggs (mayonnaise)
- Mustard
- Dairy products (yogurt)
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. The coleslaw may become slightly watery when standing. So stir it well before serving. To ensure freshness, it is best to consume leftovers within the recommended time.
Health Benefits of Fall Coleslaw
Fall Coleslaw is a delicious and nutritious dish that is perfect for the fall season. Packed with a variety of colorful vegetables and a flavorful dressing, this slaw not only satisfies your taste buds but also offers numerous health benefits. Let’s take a closer look at why you should think about adding fall coleslaw to your diet.
Vitamins and minerals
The abundance of vegetables in fall coleslaw makes it a nutritious meal. Celery, carrots and red cabbage are all rich sources of vitamins and minerals. This vegetable provides essential nutrients such as vitamin C, vitamin K, potassium and fiber, which are important for maintaining a healthy immune system, promoting good digestion and overall well-being.
Antioxidants
Including red cabbage and apples in fall coleslaw provides an extra dose of antioxidants. Antioxidants protect the body from free radicals, unstable molecules that can cause cell damage. Eating foods high in antioxidants can help reduce the risk of chronic diseases such as heart disease and certain types of cancer.
Healthy fats
The dressing for autumn coleslaw combines low-fat natural yogurt, mayonnaise and Dijon mustard. These ingredients provide a creamy and tangy taste while containing healthy fats. Yogurt and mayonnaise contain unsaturated fats, which can contribute to heart health when consumed in moderation.
fiber
The grated celeriac, carrots and red cabbage in the autumn coleslaw are excellent sources of fiber. Fiber is essential for maintaining a healthy digestive system and can help prevent constipation. In addition, a high-fiber diet is associated with a lower risk of cardiovascular disease and type 2 diabetes.
seeds
A handful of mixed seeds, including sunflower, flax and pumpkin seeds, are added to the fall coleslaw. These seeds serve as a crunchy topping and provide additional health benefits. Seeds are nutrient-dense and contain healthy fats, proteins, vitamins and minerals. They’re also a great source of fiber, which aids digestion and keeps you feeling fuller for longer.
In summary, fall coleslaw is a nutritious dish that offers a number of health benefits. With its abundance of vegetables, antioxidants, healthy fats, fiber and seeds, this coleslaw is a perfect addition to a balanced diet. Just give it a try and enjoy the aromas of autumn while increasing your well-being.
