Recently, a local farmer named Joseph Doyle gave me some cabbage and pecans and then as simple as that, a recipe was born. It was kind of like the farmer version of the show Chopped because that’s what I got in the basket and in turn it became a delightful new recipe. Cabbage is most certainly underutilized, yet such a healthy vegetable. In fact, cabbage is a cruciferous vegetable, a group of vegetables known for their role in cancer prevention. When you are given cabbage by a farmer, it’s relatively inexpensive but it’s also inexpensive at the store and farmers market too (averages about $0.15 a serving) — so pick some up today!

Slaw is also super simple to make. Simply chop or shred and toss with a dressing of choice, then add in some extras (green peppers, onions, raisins, fruit, jalapenos, herbs or nuts). For a little color, you can add in a carrot or a little red cabbage.

Next, let’s talk slaw dressing. There are two main types of slaw dressings: vinegar or citrus based and mayonnaise based dressings. Mayonnaise based dressings are nice and creamy and a great compliment to the crunchy cool nature of cabbage. You don’t have to shy away from mayonnaise to make healthy slaws, just don’t “overdress” the slaw. Less is more with dressing because you can always add a bit more if needed. In addition, you can use light mayonnaise or a mixture of half mayonnaise and half plain yogurt. Vinegar and citrus based dressings are also nice, a bit brighter and a touch more acidic. For my farmer inspired slaw, I wanted a creamy dressing to meld with the pecans. This recipe takes less time than a traditional Chopped appetizer round to whip up and I hope you enjoy making and eating it as much as I did. Until next time, eat well, live well.

by Kim Beavers, MS, RD, LD, CDE

Easy Slaw with Pecans

This slaw is simple, delicious and a perfect accompaniment to a backyard barbecue.

1 pound of chopped or shredded cabbage

1 larger carrot, shredded

¼ cup light or canola oil mayonnaise

1 teaspoon honey

2 tablespoons apple cider vinegar

¼ teaspoon salt

¼ teaspoon pepper

1/3 cup roughly chopped pecans

Parsley (optional garnish)

Place cabbage and carrot into a large bowl. In a small bowl whisk mayonnaise, honey, vinegar, salt and pepper together. Toss dressing with veggies and refrigerate for an hour or until ready to use. Stir the pecans in right before you serve the slaw because this will allow them to hold their crunch just a bit longer.

Yield: 6 servings (serving size: 1 cup)

Nutrition Breakdown: Calories 90, Fat 7g (0g saturated fat), Cholesterol 0mg, Sodium 180mg, Carbohydrate 8g, Fiber 3g, Protein 2g, Potassium 252mg.

Diabetes Exchanges: 1 Vegetable, 1Fat

Fun family activity: Visit the farmers market and let the kids pick out 2-4 items to take home. Then create a family “chopped”-style recipe or meal using the ingredients.

Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and she is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To be notified of new recipes join Kim’s facebook fan page at www.facebook.com/eatingwellwithkim. To search for specific recipes go to www.universityhealth.org/ewwk. You can also watch the segments at www.wrdw.com/ewwk.

 

This article appears in the May/June 2017 issue of Augusta Family Magazine.
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