• Jennifer Coatanroch

Healthy Coleslaw

Updated: Jul 22

Recipe is gluten free, with vegan, dairy, soy, and nut free options.

Recipe by: Jennifer Coatanroch


Summer in a bowl. So delicious and refreshing.


I had been making this healthy slaw with mango, until one of my farmer market presentations last summer. Since mango isn't farm fresh in Connecticut, I decided to use nectarines (something that would be available at our local farmers market). I ended up loving it more than the mango! Honestly, the flavors were amazing in both versions, BUT, nectarines are so much easier to slice! No brainer.


I like to serve this with fish tacos, a corn and bean salad, and guacamole. SO GOOD!

BUT...this slaw is also great served with any type of taco,or BBQ chicken, any type of burgers, fish or meat skewers...you name it! So nice and fresh for the summer.



Prep time: 15 minutes, Chilling time (optional): 1-2 hours

Yield: 6-8 as a side dish


Ingredients:

  • 3 tablespoons mayonnaise* (vegan mayonaisse if preferred)

  • 3 tablespoons plain, unsweetened yogurt (I use nondairy yogurt)

  • 1 to 2 teaspoons hot sauce (I like Veracha)

  • 1 lime, juiced

  • ½ teaspoon sugar

  • ½ cup fresh cilantro, chopped

  • 1 small head cabbage, thinly sliced

  • 1 carrot, grated

  • 2 radish, sliced thin

  • 1 ripe peach, nectarine, or mango sliced into thin strips

  • ½ small red onion, thinly sliced

  • Salt to taste (about ½ teaspoon)

Directions:

  • Whisk together the mayonnaise, yogurt, hot sauce, lime juice, sugar, salt and cilantro.

  • Toss with the cabbage, carrot, radish, peach, and red onion.

  • Refrigerate. The flavors get even better the longer it marinates.

  • Serve cold.

Bon Appetit!!


*You can skip the mayo and use 3 additional tablespoons of yogurt, which would decrease the calories per serving from 92 to 55, and decrease the fat per serving from 5g to 1g.



Nutrition label using 3 tablespoons mayo,

and 3 tablespoons Kite Hill Plain

Unsweetened Yogurt:

Servings 7.0

Amount Per Serving:

Calories 92

% Daily Value *

Total Fat 5 g, 8 %


Saturated Fat 1 g, 4 %

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 6 mg, 2 %

Sodium 150 mg, 6 %

Potassium 262 mg, 7 %

Total Carbohydrate 8 g, 3 %

Dietary Fiber 3 g, 14 %


Sugars 6 g


Protein 2 g, 4 %


Vitamin A, 32 %

Vitamin C, 68 %

Calcium, 1 %

Iron, 1 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Nutrition label with ALL yogurt (nondairy) and NO mayo:

Servings 7.0

Amount Per Serving

Calories 55

% Daily Value *

Total Fat 1 g, 2 %

Saturated Fat 0 g, 1 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg, 0 %

Sodium 114 mg, 5 %

Potassium 262 mg, 7 %

Total Carbohydrate 8 g, 3 %

Dietary Fiber 3 g, 14 %

Sugars 6 g


Protein 2 g, 4 %

Vitamin A 32 %

Vitamin C 68 %

Calcium 1 %

Iron 1 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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