Milly Gaines
Making diet slaw from scratch is a simple and tasty way to increase your vegetable intake. Slaw is a short name for coleslaw, and while store-bought coleslaw is often overly sweet and sharp, homemade slaw can be tailored to your taste. You can make a colourful, crunchy slaw with a variety of vegetables, including cabbage, carrots, and onions, and a tangy dressing with ingredients like mayonnaise, vinegar, mustard, and celery seeds. To make it healthier, you can skip the mayonnaise and use olive oil and lemon juice instead. You can also add seeds, nuts, or fruits like apples and raisins for extra flavour and texture. This versatile dish can be served as a side with grilled dishes, burgers, or sandwiches, and it keeps well in the fridge for a few days.
| Characteristics | Values |
|---|---|
| Ingredients | Cabbage, carrots, seeds (sunflower, pumpkin, sesame, poppy), olive oil, lemon juice, garlic, cumin, salt |
| Equipment | Mandoline, sharp knife, box grater, food processor, julienne peeler, spiralizer |
| Storage | Keeps for up to four days in the fridge |
| Serving suggestions | Veggie burgers, grilled mains, vegetarian chilli, sandwiches, mac and cheese, baked beans, baked potatoes, grated cheese |
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What You'll Learn
Chopping, grating and shredding vegetables
There are several ways to go about chopping, grating, and shredding vegetables, depending on the type of vegetable and the desired outcome. Here are some methods and tools you can use:
Chopping
Chopping vegetables can be done in several ways, depending on the vegetable and the desired size of the pieces. For larger vegetables like cabbage, a sharp knife, such as a chef's knife or a bread knife, can be used to cut it into halves or quarters before peeling or shredding. For smaller or more irregular-shaped vegetables, like onions or snow peas, a good sharp knife can be used to finely chop them. A food processor can also be useful for chopping, especially when dealing with larger quantities of vegetables.
Grating
Grating vegetables can be done using a box grater, a hand grater, or a food processor with a grating attachment. Graters are particularly useful for harder vegetables like carrots, beetroots, or potatoes. When grating, it is important to wash and peel the vegetables first, if needed. For softer vegetables or those that are difficult to handle, a food processor with a grating blade can be a safer option.
Shredding
Shredding vegetables is a great way to create long, thin strips that are perfect for salads or coleslaw. Leafy greens, such as lettuce or cabbage, can be easily shredded with a knife. Other vegetables, like carrots, cabbage, and potatoes, can be shredded using a mandoline, a grater, or a food processor. When using a mandoline, always use the safety guard to protect your fingers. For carrots, a julienne peeler or spiralizer can create pretty, thin strips.
Tools and Gadgets
- Mandoline: A mandoline is a great tool for creating even and smooth slices. It can be used for shredding or slicing vegetables, but be cautious as the blades are very sharp.
- Food processor: A food processor can be used for chopping, grating, or shredding vegetables. It is especially useful for finer pieces and when dealing with large quantities.
- Graters: Box graters or hand graters are useful for grating harder vegetables and can also be used for shredding.
- Knives: A sharp knife, such as a chef's knife or bread knife, is essential for chopping and can also be used for shredding leafy greens.
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Making a creamy dressing with mayonnaise, vinegar, mustard and celery seeds
Making a creamy dressing with mayonnaise, vinegar, mustard, and celery seeds is a relatively simple process. The ingredients can be mixed and matched with alternatives, and the measurements can be adjusted to suit your taste. Here is a step-by-step guide to making a creamy dressing:
Ingredients
- Mayonnaise: This forms the creamy base of the dressing. You can use store-bought or make your own.
- Vinegar: Use a mild vinegar like balsamic, white wine, champagne, or apple cider vinegar. Avoid distilled white vinegar as it can be overpowering.
- Mustard: Brown, Dijon, or whole-grain mustard will add a tangy kick to the dressing.
- Celery Seeds: These add a unique, subtle flavour to the dressing.
- Salt and Pepper: Add these to taste for seasoning.
- Sugar or Honey (optional): If you prefer a sweeter dressing, add a teaspoon or two of sugar or honey.
Method
- In a small bowl, add a generous dollop of mayonnaise. The amount can vary depending on your preference, but start with about 1 cup of mayonnaise.
- Add in the vinegar, mustard, celery seeds, salt, and pepper.
- Whisk the ingredients together until they are well combined and you have a smooth, creamy mixture.
- Taste the dressing and adjust the seasoning and acidity to your preference. If it is too tart, add a little sugar or honey. If you like a sharper taste, add a little more vinegar.
- Your creamy dressing is now ready to be used! You can store it in an airtight container in the refrigerator for up to 5 days.
Feel free to experiment with the ingredients and adjust the measurements to suit your taste preferences. You can also try adding other ingredients like olive oil, lemon juice, or fresh herbs to create your unique creamy dressing.
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Using olive oil and lemon juice instead of mayonnaise
Olive oil and lemon juice are great substitutes for mayonnaise in a diet slaw. Olive oil helps the dressing coat all the vegetables in the slaw. It is recommended to use a light and fruity olive oil, as regular olive oil can be overpowering.
To make the dressing, combine olive oil with two tablespoons of lemon juice in a small bowl. Add some garlic, cumin, and salt, and whisk until thoroughly blended. You can also add a bit of Dijon mustard, honey, or maple syrup to taste. Drizzle the dressing over the slaw and toss until all the ingredients are lightly coated. Taste and add another tablespoon of lemon juice if needed.
You can also add some freshly toasted seeds for extra texture and savory flavor. This slaw can be served immediately or covered and refrigerated to marinate for several hours. It will keep well in the fridge for up to four days.
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Adding seeds, nuts and fruit
Seeds, nuts, and dried fruit are a great way to add extra texture, flavour, and nutritional benefits to your slaw.
To begin, choose your preferred seeds. Sunflower and pumpkin seeds are a great option and can be purchased pre-toasted, or toasted at home. Toasting the seeds is highly recommended, as it brings out their flavour. You could also use sesame seeds, poppy seeds, or pepitas (green pumpkin seeds).
Next, consider adding some nuts. Walnuts, pecans, and almonds are all tasty options that will add a satisfying crunch to your slaw. If you are serving those with nut allergies, you can substitute the nuts with additional seeds.
Finally, select your preferred dried fruit. Raisins, cranberries, apricots, and apple are all excellent choices that will add a burst of sweetness to your slaw.
To incorporate these ingredients into your slaw, simply stir them into your cabbage and carrot mixture. You can also add them to your dressing, but be mindful that this may affect the consistency.
Feel free to experiment with different combinations of seeds, nuts, and dried fruit to find your favourite flavour profile. Enjoy creating your own unique diet slaw!
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How to store slaw
Storing slaw the right way is essential to keep it fresh, tasty, and safe to eat. If you don't store it correctly, slaw can spoil quickly and even make you sick. Here are some tips to ensure your slaw stays crisp and delicious:
Wash and Dry Vegetables
Start by thoroughly washing and drying your vegetables to keep bacteria at bay. This is an important step in maintaining the freshness and safety of your slaw.
Clean Utensils and Surfaces
Always use clean utensils, cutting boards, and surfaces to avoid any unwanted germs. This simple step can help prevent the growth of bacteria and keep your slaw safe to consume.
Mix Evenly
When combining the dressing with the vegetables, mix everything evenly. This ensures that the dressing coats all the veggies, helping to keep your slaw fresh for a longer period.
Use Airtight Containers
The container you choose for storing your slaw is crucial. Airtight containers are ideal as they keep air out, preventing wilting and spoilage. Store your slaw in an airtight container, such as a large ziplock bag or a sealed bowl with a lid, to maintain freshness and lock in flavors.
Store at the Right Temperature
Keep your slaw in the refrigerator at the proper temperature. Homemade slaw typically lasts about 3 to 5 days if stored correctly, while store-bought slaw, due to preservatives, can last 5 to 7 days. It is recommended to consume slaw within a few days of preparation for optimal freshness and flavor.
Separate Raw and Cooked Foods
Maintain separation between raw ingredients and cooked slaw to prevent bacteria from spreading. If you have different types of slaw or other foods, store them in separate containers to avoid mixing flavors and to ensure food safety.
Reheat Gently
If you need to reheat your slaw, do so gently to retain its texture and flavor. Use a microwave or a low-temperature oven to reheat, and remember, slaw is best served cold, so it is preferable to consume it straight from the fridge or at room temperature.
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Frequently asked questions
You can make a colourful slaw with red and green cabbage, carrots, and seeds. You can also add extra vegetables such as broccoli, or fruits like apples, raisins, and pineapple chunks.
You can make a simple dressing with olive oil, lemon juice, garlic, cumin, and salt. Whisk these ingredients together and drizzle over the slaw. You can also add honey or sugar to taste if you prefer a sweeter dressing.
Diet slaw can be kept in the fridge for up to four days. It's best to dress it no more than two hours before serving to avoid it going soggy.
