Easy Coleslaw
Apple in a coleslaw changes everything. It cuts through the tangy yogurt-mustard dressing and adds a crunch that plain cabbage cannot match. This is 252 grams of vegetables and 14 grams of fiber in a bowl that takes five minutes to throw together — shredded cabbage, raw carrot, and apple wedges, dressed and done.
Apple in a coleslaw changes everything. It cuts through the tangy yogurt-mustard dressing and adds a crunch that plain cabbage cannot match. This is 252 grams of vegetables and 14 grams of fiber in a bowl that takes five minutes to throw together — shredded cabbage, raw carrot, and apple wedges, dressed and done.
Ingredients
- scallion 1
- apple 1
- yogurt, nonfat 2 fl oz
- vinegar 1 tbsp
- yellow mustard 0.5 tsp
- cabbage, shredded 4 oz
- carrot, shredded 5 oz
- bread, whole wheat 2 slices
Method
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Slice the scallion into thin rings. Cut the apple into wedges.
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Whisk the yogurt with the vinegar and mustard to make a dressing. Season with salt and pepper.
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In a bowl, mix the cabbage with the carrot and apple. Add the scallion to the salad and drizzle the coleslaw with the dressing. Serve with the (toasted) bread.
This coleslaw gets even tastier when the flavors have a chance to meld. Prepare it in advance and take it with you in a sealed container.
Raw carrots are packed with beta-carotene, but a 2004 study tested what happens when you eat them with fat-free dressing. The researchers fed volunteers salads with 0, 6, and 28 grams of fat and measured absorption. At zero fat, beta-carotene barely appeared in the bloodstream. This recipe’s nonfat yogurt dressing keeps the total at 3 grams of fat, below the 6-gram threshold the study identified for meaningful uptake.
Raw Carrot + Fat-Free Dressing · DOIWhy This Works
Behind this recipe
Why is there so little fat in this recipe?
The dressing uses nonfat yogurt instead of mayo or oil, and there is no cheese, nuts, or avocado. That keeps the total at 3 grams of fat for the whole meal, making this one of the lightest lunches in the library.
Does the low fat affect nutrient absorption from the carrots?
It does. Brown et al. (2004) found that raw carrots eaten with fat-free dressing produced near-zero beta-carotene absorption. The body needs at least 6 grams of fat in the same meal to form the lipid carriers that transport beta-carotene through the gut wall. A handful of nuts on top or a drizzle of oil in the dressing would cross that line.
Can I prep this the night before?
Yes, and it actually improves. The vinegar and mustard in the dressing soften the cabbage slightly and let the flavors come together. The apple holds up well when coated in dressing, which slows browning. Seal it in a container and it is better the next day.
