Homemade coleslaw makes a tasty way of enjoying a variety of crunchy raw vegetables - use as a side dish or a filling for jacket potatoes or sandwiches.
Shop bought coleslaw tends to be light on vegetables and heavy on fat-laden mayonnaise. This recipe uses yogurt to give a lighter, healthier variation. And just one 80g serving provides one of your 5-a-day!
Skills Check
Follow a recipe; follow food safety & hygiene rules; use measuring spoons; chop using the bridge/claw technique safely; use a vegetable peeler safely; use a box grater safely; tidy away.
Allergens
Milk | Eggs | Mustard | Sulphites
(Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use.)
Equipment
Chopping board, vegetable peeler, sharp knife, box grater, bowl, spoon, measuring spoons.
Ingredients (makes around 20 servings):
- 150g pot of low fat plain yogurt
- 1/2 tsp Dijon mustard
- 2 tbsp low fat mayonnaise
- 1/2 white cabbage
- 2 large carrots
- 1/2 red onion
Method
- Mix the yogurt, mustard and mayonnaise together in a bowl.
- Peel the carrots.
- Remove the outer leaves of the cabbage.
- Peel the onion and cut off the ends.
- Grate the onion, carrots and cabbage.
- Tip all of the vegetables into the bowl and stir through the dressing.
N.B. You can store coleslaw in the fridge in a covered container for up to 3 days.
So thinking about Crunchy Coleslaw ...
Vegetables are so good for us! Low in fat, sugar and calories and packed with vitamins and minerals. Cabbage, carrots and onion are all fabulous healthy vegetables, and because in this recipe they’re served raw you don’t lose any of the healthy stuff in cooking!
Yogurt is an excellent source of calcium, and a good source of Vitamin D for strong teeth and bones. It is also a good source of protein.
Nutritional Information
| - | Energy | 93kJ / 22kcal | 1% |
| Low | Fat | 0.6g | <1% |
| Low | Saturates | 0.1g | <1% |
| Med | Sugars | 2.7g | 3% |
| Low | Salt | 0.1g | 1% |
per 46g serving
% of an adult's reference intake
Typical values per 100g: Energy 202kJ / 48kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
