This easy healthy coleslaw recipe is ready to serve with any other of my healthy vegan recipes, or even on its own! The creamy dressing features avocado, which has a very powerful antioxidant (glutathione) and helps to lower blood cholesterol levels.
Prep time: 20 minutes
Time from start to eating: 20 minutes
Makes enough for 6 as a side salad.
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This transcription will have some mistakes because it is partially automated.
Hello and welcome to Freshly Served, the healthy vegan cooking show. I’m Heather and tonight we are making a coleslaw.
I’ve been doing a lot of cook food on this show and I decided that I should probably make it around in making a salad. I assume that you guys can make a regular green salad on your own.
But let’s look at coleslaw because it’s a little bit different if you’re used in making mayonnaise in the dressing. When you try to do it vegan kinda do it a little bit different.
So, what I’ve started with is I have my cabbage and carrots graded up. Now I did them in the food processor because I’m lucky enough to have one and it mix things really really fast.
If you don’t have a food processor, no worries, it’s gonna take a little bit longer but you can use your regular knife.
The finer you chopped it up the yummier it’s gonna be. So that’s pretty straight forward, I’m gonna move on to the dressing and what I’m using is an avocado.
Now avocado when you’re looking for them, you wanna be able to squish them just a little bit with your finger but you don’t wanna feel too too soft otherwise they’re gonna be rotten inside and that’s not fun.
But if they’re not ripe enough, they’re not gonna be able to mush into this dressing and it just won’t work. It won’t be creamy, it won’t be like mayonnaise.
So I cut it around like this so if I look at it like an oval that way, give it a twist and it will come apart. The pith is in there and if you just whack the pith with your knife and then twist it, it will come off really easy.
Then the tricky part is getting it off the knife. There we go! So, then what I’ll do next is cut it once more, lengthwise so that its quarter and then it’s really really easy to just peel the skin right up.
And this one not the greatest avocado, you can see it’s coming off with some chunks missing. I don’t think it’s quite ripe but its close enough.
Alright! I used my food processor to chopped up the cabbage and my carrots and so I’m going on electric on the dressing here and I’ve just use a potato masher to mash up the avocado.
So that’s looking pretty nice and mushy. It’s not completely smooth. If you want to totally smooth you can use a blender or like one of those hand blenders and what I’m gonna add next is actually I’ll add the mustards.
And I’m using some stone ground mustard; you can also use dijon or whatever kind of mustard you like. My mom likes to use Russian sweet style mustard in her coleslaw dressing but its kinda have a lot of sugar in it. Obviously! Being a sweetened mustard so I use the stone ground.
And then I’m gonna add some apple cider vinegar which I like to use. I have a very nice, unrefined apple cider vinegar that I stored. Then I’m just going to stir this around.
Now avocados of course have quite a bit of fat in them and if you think of it as a salad dressing, it’s gonna take the place of the oil so I’m not gonna add any oil, it’s just gonna be mustard and vinegar until I get the texture that I like.
If you want it a little bit less strong you can also add some water which I may do because this avocado is quite a – quite creamy.
Lemon juice is also nice; it gives it more of a guacamole type flavor though so I’m sticking with the vinegar in order to make it more of a coleslaw.
And then I’m just gonna add a touch of water and I’m actually gonna use my little whisk, gets really nice and mix. Batters are good but it can only take you so far.
Once I get those stirred up. I’ll give it a little taste and I’ll just drop some on my fork so that I don’t need to put this fork in the actual dressing.
It’s quite vinegary so I’m glad I didn’t put more than that in and not too much flavor of the avocado coming through I think because it wasn’t quite ripe. If you can find one that’s really ripe it will have a really nice flavor.
So the last thing I’m gonna add is some sea salt and a couple of pinches just enough to bring the flavor together.
So once you get it all mix together and got the texture you like which I do now, give it another taste after the salt has gone in to make sure the flavors have come together properly.
It’s nice and tangy and the salt has really brought the avocado flavor forward a little bit, more the vinegar was taking over before I put the salt in.
So that’s ready! It’s a little bit chunky. Again like I said if you want it smooth you gotta use electricity but I like it a little bit chunky because I like to remember that I have avocado in here.
And when I was tasting the tang I was thinking it’s actually really nice if you wanted to put some green onion in your coleslaw, I don’t usually do that but this dressing would be nice with some green onion.
So we’re gonna pour this over, now I probably don’t need all of these dressing but I am gonna throw it all anyway coz I don’t like to keep it and I don’t have anything else that I’m making today that would use this.
Might be nice as a dipping sauce there too, if you had like some carrots sticks! It’s a little bit like a guacamole but not quite.
Alright! Coleslaw all ready to go! It’s always nice to get some raw vegetables in your diet especially cabbage is a great one to have raw, it has a lot of antioxidants in it which when you cook cabbage it destroy some of those.
So if you lightly cook some cabbage that’s ok but it’s really great if you can get it raw and Phil finds when I chopped it up really really fine especially when I put it on the food processor, he like it a whole lot better. It takes away some of the bite that cabbage has.
And then we got a creamy avocado dressing on here with some mustard, really delicious.
I’ve put some parsley that I had sitting around on top here just for a little bit of green. Lovely accompaniment to another dish that you might be making for dinner and always a good snack in the middle of the day or lunch or whatever you feel like.