PICKLED COLESLAW

A crunchy picnic slaw done the low sodium way.

Ingredients

Slaw

1/2 head of green cabbage, shredded, about 1 lb.(500g)

1 carrot, medium, grated (1 cup) (110g)

1/2 onion, small, finely sliced (35g) 

1 Tbsp fresh parsley, finely chopped (15 mL)

Vinaigrette

1/4 cup canola oil (60 mL)

1/4 cup vinegar (60 mL)

1/4 cup white sugar (60 g)

1/4 cup cold water (60 mL)

1 tsp celery seeds (5 g)

Preparation

1. Combine water and vinegar in a saucepan over low heat.

2. Add sugar and dissolve in liquid.

3. Remove from heat and add oil. Mix together and add celery seeds.

4. Pour hot dressing over vegetables and let whit. Add chopped parsley and toss to mix.

3. Store and chill for at least 1 hour. Best if left overnight so that the flavours can meld together. This slaw will keep for several days.

Yields: 6 cups

NUTRUITION PROFILE: low sodium, low fat, high fibre

Source: adapted from Canadian Living Test Kitchen

CLASSIC COLESLAW

The classic creamy coleslaw done the low sodium way.

Ingredients 

Slaw

1/2 head of green cabbage, shredded, about 1 lb. (500 g)

1 carrot, medium, grated (1 cup) (110 g)

1/2 onion, small, finely sliced (35 g)

Dressing

2 Tbsp. light salad dressing, KRAFT® MIRACLE WHIP FREE™ Nonfat Dressing, (30 mL)

2 Tbsp. low-fat plain greek yogurt (30 ml)

1/4 cup vinegar (60 mL)

3/4 cup cold water (180 mL)

2 Tbsp sweetener, Splenda® (30 mL)

1 pinch garlic powder

1 pinch black pepper

Preparation

1. Combine and whisk dressing ingredients together in a small bowl until creamy.

2. Pour dressing over slaw ingredient in a large bowl and mix thoughly.

3. Store and chill for at least 1 hour. Best if left overnight so that the flavours can meld together.

Yields: 6 cups (648 g)

NUTRUITION PROFILE: low sodium, low fat, low carb, high fiber

Source: adapted from Canadian Living Test Kitchen

CAULIFLOWER TABBOULEH

Tabbouleh is a middle-eastern herb salad traditionally made with bulgur – or cracked wheat. In this grain-free version, I substitute finely chopped cauliflower for the bulgur and load up on fresh herbs to make it low sodium.
   
Ingredients
1 head of cauliflower, medium (5-6" dia) (575g)
3 tablespoons olive oil
1 small bunch of flat leaf parsley, chopped (28 g)
1 onion, finely chopped,  medium (2-1/2" dia) (110g)
1/2 seedless cucumber, medium, peeled & chopped (201g)
1 cup ripe tomato, seeded & chopped (2-3/5" dia) (123g)  or 1 can (about 14 oz) no-salt-added diced tomatoes, well drained
1/3 cup fresh lemon juice (75mL)
zest of 1 lemon, grated
1 small bunch of fresh mint leaves, torn, about 15 (10g)
1/4 teaspoon garlic powder (1 mL)
1/2 teaspoon black pepper (2 mL)
pinch of allspice & cinnamon (optional)
     
Preparation      
1. Cut cauliflower florets into uniform pieces. Place cauliflower in food processor fitted with a metal blade and pulse to grate into uniform granules, about 1 minute.
2. Lightly steam cauliflower in colander over boiling water for about 5 min or until tender-crisp. Spread cauliflower out on a large tray and let cool.
3. Meanwhile, rinse parsley and mint, trim and discard large stems. Place parsley sprigs in a food processor fitted with a metal blade and pulse to chop, 10 to 20 seconds. Tear up mint leaves by hand.
4. Combine cooked cauliflower, parsley, mint, chopped onion, chopped cucumber and chopped tomato in a large bowl.
5. In a small bowl mix, combine  olive oil, lemon juice & zest, garlic powder, black pepper, and if using, allspice and cinnamon. 

6. Pour over cauliflower mixture and toss with rubber spatula to mix well.

7. Store in covered container in refrigerator. It will keep for several days.


Yield: about 7 cups (152 g)


NUTRITION PROFILE: low sodium, low carb, low cholesterol, high fiber

Source: adapted from Canadian Living Test Kitchen