Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
SLAWS CREATE A FUN TWIST ON SALAD
for a new way to enjoy fresh fruits and vegetables? Slaws are perfect,
easy-to-prepare dishes. The varieties are many and the ingredients are
plentiful, making them a brilliant twist on salads—and they are good for you,
there are countless slaw variations, two traditional coleslaw ingredients are
cabbage and carrots—both of which boast healthy nutrition profiles.
cup of raw chopped cabbage offers a mere 22 calories and provides 2.2 grams of
fiber. It is an excellent source of vitamin C and provides phytonutrients
lutein and zeaxanthin. Carrots also are low in calories and packed with
nutritional benefits: 1/2 cup of grated carrot has 23 calories, provides
1.5 grams of fiber, is an excellent source of vitamin A, and also contains
lutein and zeaxanthin.
can further boost the nutrition profile of your slaw by incorporating other
nontraditional ingredients. Cut thin ribbons of broccoli, bok choy, Swiss
chard, kale, beets, green papaya, apples, jicama or mango. Use
traditional mayonnaise dressing with fresh herbs, or change it up with a light
rice vinaigrette or sesame-soy tahini combination.
some slaw inspiration? Here are some variations certain to please any
¨ Sweet/tart slaws: Made with sweet dressings and flavorful
vinegars, these slaws often include sweet fruits such as pineapple, apple or
raisins. Dried cranberries, toasted almonds or thinly sliced fennel are
other flavor enhancers.
¨ Creamy slaws: These mayonnaise-based slaws can be
deliciously spicy when made with mustards and horseradish. Substitute
low-fat versions of mayo, sour cream or yogurt and add broccoli, broccolini,
chilies or red pepper flakes for much crunch and heat.
¨ Asian-inspired slaws: With no creamy ingredients and fewer
added sugars than its traditional counterparts, common ingredients include ginger, peanut butter,
juice, soy sauce, sesame oil, sesame seeds, green
dry noodles and peanuts.
¨ Exotic Slaws: Exotic slaws may or may not include cabbage,
but these varieties are considered slaws because of the way the vegetables,
fruits or other ingredients are finely chopped and tossed together.
peppers, radicchio and squashes make for a colorful slaw as well. So be
creative the next time you are browsing your grocery produce section.
Your slaw recipe could be a big hit at the next family meal.