Spice up your cabbage and lightly cook this healthy coleslaw recipe to take some of the bite out. This is a great way to get a very nutritious vegetable into your diet a bit more softly. Walnuts bring protein and omega-3 fats for a more substantial meal. The apples bring a sweet taste to help make this a great addition to your healthy vegan recipes.
Prep Time: 15 minutes Cooking time: 15 minutes Time from start to eating: 30 minutes Makes enough for 3-4 large portions.
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Hello and welcome to Freshly Served, the healthy vegan cooking show. I’m Heather and tonight we are making a coleslaw but we’re going to make it a warm coleslaw, we’re going to cook it a little bit, get some of the bite out of the cabbage. And I’m gonna put some curry spices in here just to make it a little bit more interesting.
So what I’ve got started with is my pan is heating up, it’s about good. I’m going to use coconut oil for cooking this dish so I’ll put a spoonful of coconut oil in there to soothe with my onions.
And usually I don’t wait to put the onions in but I’m just gonna let the coconut oil melt a little bit and that’s melted enough that I can put these guys in here.
I like to cut everything long and skinny for tonight coleslaw so onions are also long and skinny and I’m using a sweet onion, a walla walla just coz I like them. You can use whatever onion you like if you like red onions go for it. I find them a bit too much in a coleslaw.
I’m just gonna stir this around in the oil, get them coated and then let them cook for a couple of minutes just until they soften up. They don’t need to be fully cook for this one, I’m not gonna fully cook the vegetables in this dish, they’re just gonna be warmed so that they soften a little bit so that the cell walls break down lightly so they can be easier absorb by the body.
We’ve got some great ingredients in this dinner so you definitely wanna be absorbing them all.
So I’m gonna throw in my next ingredient which is apples and then again I’ve got long, thin slices of apple. I’ll throw this in just until they’re soft and again I’ll stir them around, get them coated with oil and then let them soften.
Apples are gonna bring a bit of sweetness to this dish because it’s gonna have the curry spices, it sometimes a little bit overpowering on the - the bitter and the spicy flavors so apple add a bit of sweetness. Ok! I’ll just let those soften.
Ok! So I’ve got some slices of apple in here with the onions now and again just tossing them around and then let them sit until they’re just starting to look soft. Again don’t need to be cooking this food very much. I just wanna soften it slightly.
The next thing I’m gonna add is walnuts and this is gonna be a great dish for walnuts because nuts are made up of both protein and fat. They’re often difficult to digest so it’s best to eat them with green vegetables and cabbage is a great one to combine them with.
Cabbage of course is known as a cancer fighter, it can also help if you have ulcers and those walnuts are good now and I’ll throw the cabbage in right away. So cabbage when its raw has a very distinctive flavor that I personally love but not everyone likes it raw so this is a nice way to just soften it up and spice it a little bit.
So I’ll toss it around together and then I’m just gonna wait until the cabbage starts to wilt a little and then I’ll keep on going.
Alright! You can see that my cabbage has wilted just slightly here, it’s taking up less room in the pot so I’m now gonna add the carrot while that was cooking I grated up the carrots. I like to do it as close as possible to the time when I’m gonna cook it so it doesn’t have time to interfere with the nutrients.
When you cut a vegetable, it starts to lose nutrients to the oxygen so there we go. Carrot in there mix it all in with the other ingredients. I’m starting to really smell the coconut oil coming through.
It smells wonderful, it can add a real depth of flavor to this dish and it is also a unsaturated oil, it’s one of the most stable oils to use for cooking, it won’t start to form trans-fat or free radicals as it heats.
So I’ll get the carrots stirred in there and because they’re grated, they really don’t need to cook. They’re already pretty soft. So soon as I get that stirred in I’m gonna start adding the spices.
And what I’m gonna use is some sea salt of course I always use sea salt, great mineral content. If you’re using ordinary table salt, no minerals, it probably actually robbing minerals from your body when you digest it so please use sea salt.
And the purpose of salt is to draw the flavors together so in this dish with some strong flavors I’m gonna want a fair bit of salt. Next I’m going to add cumin. I’m not going to put coriander in this time but that’s also a very nice spice to use in curry dishes and I’m not using it because I have some fresh not that last.
And these I don’t really measure when I add spices just add enough that you feel comfortable with and this one is turmeric, its yellow. So it’s gonna give some nice color to this dish. It will probably color the apples quite a bit. I like to pick that up in and grind some fresh black pepper, not too much of that and I like to add a little bit of cinnamon.
If you like spicy I would add cayenne but I’m not a spicy girl, I like my cinnamon so stir that around, it’s starting to smell amazing! And I’ll just let that sit for a minute while I chop up my fresh herbs.
I’ll chop just the end off because they’re dry; I got them from the market. The ends have dried up a little bit if these were fresh I wouldn’t need to do that.
Oh! I thought I would mention for those of you who are environmentally conscious I keep a little bowl by me for cuttings and then I take that out to the compost.
So get these chop up and if you don’t like coriander you can also use flat leaf parsley or basils is another nice one, purple basil is excellent. Ok! I’m just gonna roughly chopped that, I don’t worry too much of getting it fine in this one especially since it gonna go into the heat it will wilt and shrink anyway.
And then again use as much as you feel like. So stir that all in together, I almost forgot my last ingredient here some fresh lime juice, lemons are also nice. Citrus and acidic things help to digest nuts so it’s a nice thing to add to this dish with the walnuts.
It also is going to freshen up the flavor and just add a bit more moisture coz that’s always nice. Alright! This is looking beautiful, it’s time to turn this off. Ok! Got a little bit of bits around me on the stove and we’re ready to eat this.
There we go a beautiful lightly cooked curried coleslaw, this would be excellent if you wanted to throw some extra walnuts on top and maybe some fresh cilantro a little bit more, very nutritious with the cabbage helps fight cancer and a whole bunch of nutrients that are very valuable and then this lightly cooking them just makes it much more delicious for those who don’t enjoy raw cabbage.
This salad is also excellent raw if you prefer and it smell wonderful, the cumin really comes through as well as the cinnamon but feel free to experiment with your own spices if you wish.
Enjoy, be healthy and I will see you next time in Freshly Served.