Bringing Glamour to Fall – An Autumn Coleslaw

At the beginning of Autumn/Fall I like to upgrade or change my salad salad offerings and sides to something a bit more substantial. Something that will withstand the rigours of a lunchbox outing to office, park, school or picnic rug, or will add crunch, flavour and texture to an evening meal instead of vegetables. Coleslaw is my favourite go to on these occasions and the bounty of autumn fruits, vegetables and nuts affords a great change to the cabbage, carrot and dried fruit summer variation.

My latest recipe is a coleslaw that will wow you with different vegetables – think red and white cabbage and celery with red onions; seasonal fruit with red apples but you could use green or pears if preferred; a flavoursome wholegrain mustard low fat dressing to combine; and a sprinkling of crunchy nuts and flat leaf parsley for visual interest.

The recipe below easily makes 6 normal portions and it is worth making in this quantity because it’s versatile for serving alongside a grilled/broiled piece of meat, fish or poultry; in a pitta as a sandwich filling; popped in a lunch box with other deli fare; or used as  the base of a salad and ripe for sprinkling with grated cheese, chopped meat, flaked fish or shredded turkey or chicken. It also keeps amazing well in the refrigerator for up to 4 days.

Autumn Coleslaw in Bariatric Bento Box (click here for details) with eggs, peach and fromage frais

 

AUTUMN COLESLAW

Ingredients

METRIC/US

125 g/4 oz shredded white cabbage

125 g/4 oz shredded red cabbage

2 stalks celery, chopped

1 red onion, chopped

1 large or 2 small apples, cored and thinly sliced

juice of 1 lemon

4 tbsp fat-free Greek yogurt

4 tbsp extra light mayonnaise

½ tsp wholegrain mustard

salt and freshly ground black pepper

50 g/2 oz mixed nuts, broken if large

3 tbsp chopped fresh flat leaf parsley

 

Method

1.  Place the white cabbage, red cabbage, celery and onion in a bowl.
2.  Toss the apple in the lemon juice.
3.  Mix the yogurt with the mayonnaise, mustard and salt and pepper to taste.
4.  Add the dressing to the cabbage mixture with the apples and their lemon juice, nuts and parsley and toss well to mix thoroughly.
5.  Cover and chill until required. Store in the refrigerator for up to 4 days.

 

SERVES 6

WLS PORTION: ½

V suitable for Vegetarians

 

CALORIES PER PORTION: 112

PROTEIN: 4.9g

CARBOHYDRATE: 10.7g

FAT: 5.5g

 

Images © copyright of Bariatric Cookery (UK) Ltd