Coleslaw is one of the most popular salads ever because it is simple, utilizes readily available ingredients and most importantly, it is delicious and nutritious.
First things first, nutrition check up…cabbage is rich in vitamins K, C, and B6. This member of the cruciferous family is also a decent source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Cabbage has been associated with helping prevention of cancer as well as cardiovascular diseases, which are the major causes of death in the modern world. The vegetable has also been proven by research to help people with ulcers. Sadly, many people tend to overcook this vegetable killing all the flavor and great texture that it has to offer; you can sauté cabbage lightly but where possible, raw is usually the best way to get the full benefits of a vegetable.
Coleslaw often has mayonnaise. I know what you are thinking, mayonnaise is not the healthiest food ever so we will substitute it with greek yogurt or simply plain natural yogurt which brings in flavor and less nasty chemicals that may be contained in mayo. Raw apple cider vinegar is also a superfood and an awesome ingredient as it brings extra flavor to the party
|INGREDIENT||AMOUNT||PRICE AT MBOGA MASTERS|
|Cabbage||2 cups shredded||70/- per cabbage|
|Onion||1 small red||120/- per kg|
|Carrots||½ cup||90/- per kg|
|Dhania||1 tablespoon||10/- per bunch|
|Mint||½ tablespoon||30/- per bunch|
|Natural yoghurt||3 tablespoons||150/- per litre|
|Sea Salt||¼ teaspoon||195/- per jar|
|Honey||1 teaspoon||350/- per 500ml|
|Extra Virgin Olive Oil||1 tablespoon||N/A|
|Apple Cider Vinegar||N/A|
*N/A = Not YET available at Mboga Masters
- Mix your shredded cabbage, carrots, onions and dania/cilantro in a salad brown
- Make your dressing by whisking a little extra virgin olive oil, honey, raw apple cider vinegar (or red wine vinegar), sea salt and black pepper and the yogurt goes in the last.
- Drizzle dressing over the veggies and toss gently making sure not to overwork it.
- Serve immediately or cover with foil and refrigerate, it gets better with time, hence great for the holiday feasting as this means less work in prep and more time to have fun and host your guests.
It goes really well with anything, a veggie burger, nyama choma or even these healthy fries