Every cook has a cole slaw recipe. Some are mayonnaise based, others use oil and vinegar. They're made with chopped onion, celery, peppers, pickles, herbs, bacon, or other ingredients. But they all include cabbage. That, of course, can be green or red.
Cabbage is the ancestor of many of its more contemporary relatives, like Brussels sprouts and cauliflower. The word �cabbage� comes from the French word caboche, a colloquial word for �head.� Cole slaw comes from the Dutch koolsla, meaning �cool cabbage.�
The ancient Greeks, Romans and Egyptians all prized cabbage as a healthful food, and the modern world has the same opinion. Cabbage is one of nature�s most nutritious vegetables.
Cabbage, however, is not necessarily a favorite with everyone gas is sometimes one complaint that is heard. And, since most cole slaws call for cabbage, an interesting change-of pace can be achieved by using a combination of red, yellow and orange bell peppers. They makes an unique and festive-looking salad, and their mild, slightly sweet taste is usually agreeable to one and all.
Bell peppers provide 14 times as much beta-carotene as the less-ripe green variety. They are also rich in vitamins A and C. Although there are varying degrees of certain nutrients and phytochemicals, depending on their color, they all are a good source of many health-protective substances.
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Bell peppers are a good source of phenols, especially coumarins and terpenes, phytochemicals that help protect against cancer. And, in one study, red bell peppers were found to be especially high in anti-cancer antioxidants that target one type of free radical.
No summer picnic is complete without some type of slaw, but that doesn't mean it has to be predictable. In the following recipe, the colorful bell peppers offer a refreshing change and brighten up any summer outing.
Makes 10 servings.
- 5 Tbsp. fresh lime juice
- 3 Tbsp. reduced-fat mayonnaise
- 5 cloves garlic, finely minced
- 2 tsp. canned chipotle chilies, rinsed, drained and chopped
- 1 Tbsp. honey
- 1 large red bell pepper, cut into thin strips
- 1 large green bell pepper, cut into thin
- 1 large yellow bell pepper, cut into thin strips
- 12 oz. jicama, peeled, cut into thin strips
- 1/3 cup (packed) fresh cilantro leaves, minced
- Salt and freshly ground black pepper
- Pur�e first 5 ingredients in a blender or food processor until dressing is smooth.
- Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
- Serve at room temperature.
Nutritional Info Per Serving:
less than 1 g. total fat
0 g. saturated fat
9 g. carbohydrate
less than 1 g. protein
1 g. dietary fiber
42 mg. sodium
Diabetic Exchanges:2 Vegetable