The summer markets are bursting with berries, stone fruit, and fresh tomatoes. With the overload of delicious blueberries and wild blackberries, e sometimes forget about the more humble harvests. Cabbage springs into season in summer and has a lengthy season lasting over 6 months depending on the climate. Cabbage is also packed full of antioxidants and is an easy addition to summer salads, BBQs and stir-fries. I’m sharing one of my favourite recipes -Creamy Summer Coleslaw Recipe with Yogurt Dressing, adapted from My New Roots Sarah Brittons’s Cookbook Naturally Nourished. Her version is a beautiful creamy autumn slaw, using seasonal Brussels sprouts and apple. I’ve revamped it to suit the summer months, showcasing one of the most undervalued vegetables on our shelves – cabbage of course.
“The impressive amount of antioxidant phytonutrients in cabbage is one key reason why cabbage intake is liked to decreased risk of cardiovascular disease. Red cabbage is especially high in anthocyanin which provides cardiovascular protection.”
I see many clients who have a hard time getting enough vegetables into their day. The minimum amount is 2 ½ cups of cooked vegetables per day or 5 cups of salad. Coleslaw is an easy way to switch up your salads in the summer and is also a great addition to any winter dinner, providing some raw food nutrition when soups and stews are in favour.
Health Benefits of Cabbage
Opt for red cabbage more often which is higher in the antioxidant anthocyanin, also found in other purple foods including blackcurrants, blackberries, and blueberries, as well as in aubergine (in the skin), cranberries, cherries and purple sweet potato. Anthocyanins not only offer cardiovascular protection but also have been linked to longevity, cancer prevention, and dementia. Some experts are now recommending 2 servings of purple fruit or vegetables per day.
Health Benefits of Parsley
Parsley is a great source of vitamin C, with a half a cup serving offering fifty percent of your daily needs. Unpasteurized apple cider vinegar contains beneficial bacterial cultures and can be helpful in managing gastric issues including indigestion. Purchase a good quality yogurt, ideally from grass-fed animals, which can boost the nutritional value of the yogurt making it richer in omega-3 fatty acids and beneficial conjugated linoleic acids (CLA).
Creamy Summer Coleslaw with Yogurt Dressing
For the slaw
- 1/3 cup almonds raw
- 1 cup fresh flat-leaf parsley leaves and stems packed
- 1/2 pound green or red cabbage
- 2 carrots
For the dressing
- 4 tsp Dijon mustard
- 4 tsp apple cider vinegar unpasturised
- 2 tsp maple syrup pure
- ¼ cup yogurt plain
- 2 pinches fine sea salt
- 2 pinches fresh ground black pepper plus more as needed
- 2 tbsp extra-virgin olive oil optional
- Preheat the oven to 300F. Spread the almonds on a rimmed baking sheet in a single layer and roast until fragrant and slightly darker in colour, 20 to 25 minutes. Remove from oven and let cool completely. Roughly chop the almonds and the parsley leaves, finely mincing the stems.
- While the almonds are roasting, wash and trim the cabbage, removing any damaged outer leaves. Slice them as thinly as possible using a knife or a food processor with the shredding attachment. Shred the carrots as well. Place in a large bowl.
To make the dressing
- Whisk together the mustard, apple cider vinegar, maple syrup, yogurt, salt, and pepper. Add olive oil or water if you prefer your dressing runnier.
- Add the almonds and parsley to the cabbage and drizzle the dressing over top. Add a generous amount of black pepper and stir to combine before serving.
Make it dairy free: Use a non-dairy yogurt such as coconut yogurt.Recipe adapted from Naturally Nourished Cookbook
References for Creamy Summer Coleslaw Recipe with Yogurt Dressing
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.