Traditional Cole Slaw and Celery Pecan Parmesan Salad
Labor less this Labor Day weekend with a traditional Cole Slaw, and Celery Pecan Parmesan Salad. Each taste even better when made ahead, so you will have more time with your guests, and less cooking and cleanup time.
For the Coleslaw
Store bought coleslaw can be expensive, and often has a lot of added sugar. This version is a favorite in my home, and super easy and budget friendly to make with just a few pantry ingredients.
It has no added sugar, and the sweetness comes from apple cider vinegar. When choosing apple cider vinegar, look for a brand that says “with the mother,” which means it still contains all the beneficial bacteria, and has not been pasteurized.
Is coleslaw healthy?
There are many versions of coleslaw, but the main ingredient is typically green cabbage, which is a cruciferous vegetable. Any vegetable in this family (also called Brassicas) is high in fiber, vitamins and minerals, and has significant bioactive compounds that help the body’s natural detox systems, while helping to protect against certain types of cancers.
Superhero compounds in cabbage (called glucosinolates and myrosinase) come together when cabbage is cut or chewed to make the phytonutrient sulforaphane, providing powerful anti-viral, anti-cancer, anti-aging, antioxidant, and cardiovascular benefits.
Since glucosinolates and myrosinase are separated by the cell wall, the more you chop the cabbage, the more these two compounds can interact, increasing the health benefits. If you do not have a food processor for this recipe, be sure to finely slice the cabbage to enhance sulforaphane.
This version of coleslaw also has purple cabbage, high in polyphenols called anthocyanins, which can help promote weight loss, fight inflammation, boost immune function, and protect against cardiovascular disease.
How long will coleslaw last?
While coleslaw tastes best when it has had time for the cabbage to soften a bit, the dressing in coleslaw will begin to draw liquid out of the vegetables within about 24 hours. Over time, this can make it watery, so consume coleslaw within three to five days. Use leftovers on sandwiches or fish tacos, or as a side with dishes like pulled chicken.
For the Celery Pecan Parmesan Salad:
This unique salad is a refreshing departure from lettuce salads. The lemon and shallot in the dressing are a perfect pairing, and can be used for almost any salad. Try variations such as adding a small amount of mustard or curry powder to give it more depth.
Is Celery Healthy?
Celery is high in fiber and antioxidants, and has been shown to help maintain gut health by protecting the GI tract from ulcer formation, and promoting regularity. Animal studies suggest celery protects the liver, and may help to lower cholesterol and blood sugar. Celery has natural antimicrobial activity, and supports a healthy immune system.
How to Buy and Store Celery
-Make sure stalks are firm, and do not bend easily
-Leaves should look green and crisp
-Store in the crisper drawer of the refrigerator, but if it begins to get soft, cut the root end and store upright in a glass of water, and it will crisp up
-Besides salads, use in stir fries, soups, and smoothies
-Consume within about seven days
-Prepping Tip: I like to remove and discard the stringy fibers (as shown) to make it more palatable
Traditional Coleslaw
Ingredients
- 1 tbsp celery seed
- 1 tsp sea salt
- 1 cup full fat mayo
- ½ cup apple cider vinegar
- ½ head medium green cabbage
- ¼ head medium red cabbage
- 2 medium carrots
Instructions
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In a large bowl, whisk together celery seed, salt, mayo, and apple cider vinegar until smooth
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*Using the shred blade of the food processor, shred the green and red cabbages, and carrots
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Toss all ingredients together, and refrigerate for one hour before serving
Recipe Notes
*If you do not have a food processor, thinly slice cabbages, and use a box grater to grate the carrots
Celery Pecan Parmesan Salad
Ingredients
Dressing:
- Zest of 1 lemon
- Juice of 2-3 lemons about ¼ cup fresh lemon juice
- Large shallot minced
- 1/2 tsp sea salt
- 1/2 tsp ground pepper
- 1 tsp celery seed
- ¼ cup good olive oil
Salad Ingredients:
- 6 cups of thinly sliced celery hearts ends trimmed, with leaves intact
- 3 ounces good parmesan cheese preferably Parmigiano Reggiano
- 1 cup whole flat leaf Italian parsley leaves
- 2/3 cup toasted chopped pecans
Instructions
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-Place dressing ingredients in a small jar and shake well
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-Thinly slice celery, or run through food processor using slice blade
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-In a large bowl, toss celery with dressing ingredients, cover and refrigerate for one hour
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-Taste celery, and adjust for salt if needed
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-Transfer celery to serving platter, and top with parmesan by shaving with a peeler
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-Scatter parsley leaves and pecans over salad, and serve
