Colored Coleslaw

Did you know coleslaw came from the Dutch term koolsla, meaning cabbage salad?  The kool part is the Dutch word for cabbage and the sla part is a Dutch abbreviation of the word salade.

[su_expanding_quote_web alignment=”full” source_site=”Culinary Lore” source_url=”http://www.culinarylore.com/food-history:where-does-coleslaw-come-from” full_quote=”Coleslaw has come to mean any type of dressed salad with shredded vegetables. Slaws may be sweet or savory, chilled or warm. But most of them still tend to contain some type of cabbage, probably because cabbage is able to be shredded and still give a good crunch. However, root vegetables, fennel, beets, carrots, and many other vegetables can be used. The main difference, except for the shredding part, between a slaw and a regular salad is that a slaw can stand up to being stored to allow the flavors to meld with turning into a limp, soggy, mess.” short_quote=”Coleslaw has come to mean any type of dressed salad with shredded vegetables.”]

Rather than an exact recipe, this is the foundation for many a salad to come out of my kitchen. The combination dark greens and cruciferous vegetables with onion and seeds/nuts makes it nutrient-dense; hence some version of this salad shows up almost every week, sometimes multiple times (with variation) a week, on our dinner plates.

  • Use any kind of cabbage (white, red or bok choy) and any type of dark green (lacinto or Tuscan kale, beet greens, collard greens, I’ve even used broccoli greens out of the garden).
  • Instead of green onion, finely slice about 1/4 red onion or 2 tablespoons finely chopped onion (white or yellow)
  • Instead of pear, use mango, peach or avocado or a combination.
  • Instead of sunflower seeds, use pumpkin seeds or any tree nut, toasted and coarsely chopped.

It’s also easy to put into a a wrap with beans and a dollop of Greek yogurt, or toss with left over grains for a quick lunch.

CMF Basic Salad Dressing

I used either the basic version  of the CMF Basic Salad Dressing or the Dijon mustard version or the Greek yogurt version; adjust to taste adding more of one or the other. I change it up as the mood strikes me.

 

Colored Coleslaw
Print Recipe
Servings
4 servings
Servings
4 servings
Colored Coleslaw
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Toss cabbage, kale and green onion together in a large bowl with half of sunflower seeds and salad dressing. Carefully mix in half of sliced pear, placing remaining pear slices on top.
  2. Sprinkle remaining sunflower seeds on top.
  3. CMF Basic Dressing
Recipe Notes

A Color My Food recipe

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Oatmeal with Pear and Pecans

In general I use rolled oats, also known as old-fashioned oats. The difference between rolled oats, steel-cut oats and instant oatmeal is how the oat graots are processed. Oat groats are the inner kernel of the grain. First the outer hull is removed exposing the groat, then the groats are steamed which gives them a longer shelf life (otherwise their natural enzymes make them go rancid). Groats are then either rolled into old-fashioned flakes or chopped into small pieces called steel-cut oats. Instant oatmeal is an extremely thin form of oat flakes. Because they are the most processed, they have a higher glycemic index value meaning that their starch is converted into sugar and released in the bloodstream more quickly. Most instant oatmeal is highly sweetend and laden with artificial flavoring and additives, making it a sweet treat rather than a healthy, satisfying breakfast.

Oats have extensive nutrional benefits, in particular the benefits of oats on blood sugar and cholesterol are well known.

For more about the health benefits of oats: Health Studies on Oats

Oatmeal with Pear and Pecans
Print Recipe
Variations: 1. Replace pear with apple, mango, peach, berries or other fresh or frozen fruit 2. Replace pecans with any other nut, pumpkin seeds or sunflower seeds,
Servings
2
Servings
2
Oatmeal with Pear and Pecans
Print Recipe
Variations: 1. Replace pear with apple, mango, peach, berries or other fresh or frozen fruit 2. Replace pecans with any other nut, pumpkin seeds or sunflower seeds,
Servings
2
Servings
2
Ingredients
  • 3/4 cup rolled oats
  • 1/2 teaspoon cardamom (or cinnamon), ground
  • 1 1/4 cup milk I use almond or soy milk.
  • 1 - 2 tablespoons maple syrup or honey
  • 1/2 pear cored and chopped into bite-size pieces
  • 1/4 cup pecans (or other nut) chopped
  • 1 tablespoon flaxseed ground (optional)
Adjust servings:
Units:
Instructions
  1. Mix oats and cardamom in a small saucepan, mix in milk and maple syrup (or honey) and cook over medium heat for 5 –8 minutes until the oats are tender.
  2. Sprinke ground flaxseed over oatmeal and mix in. Gently mix in pear and pecans.
  3. Add more milk or sweetener pending on your personal preference.
Recipe Notes

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