The Power of Purple: Confetti Cabbage Salad

Hey, Good Looking! Happy Monday!

Today I have a delightful – and I do mean delightful – recipe for you. It’s a variation of a traditional coleslaw, and it’s just brimming with nutrients. I call it “Purple Confetti Cabbage Salad.” It stems from a traditional coleslaw, then my mom modified it a bit to turn it into the wondrous snack that it is today.

It utilizes rice vinegar instead of regular vinegar because it’s a tad milder for folks with sensitive stomachs (it’s less acidic than regular vinegar), Smart Balance mayo with Omega-3s (which can be swapped out for Greek yogurt for more protein and less calories), and carrots (hooray for vitamin A!). The two main ingredients, purple cabbage and purple (red) onions, deserve a longer explanation of their wonderful nutritional benefits.

My mom made this batch & garnished with carrots for visual appeal.

My mom made this batch & garnished with carrots for visual appeal.

Both the cabbage and the onions get their purple color from the phytochemicals known as “anthocyanins.” This powerful nutrient is also found in other purple foods such as grapes and berries. The anthocyanins are currently being studied for their anti-inflammatory properties, antioxidant properties, and raising good cholesterol (HDL) while lowering bad cholesterol (LDL).

Purple cabbage is also high in vitamin C (great for cold and flu season), vitamin K, and vitamin A, while onions contain other phytochemicals that have been linked to cardiovascular benefits. Some studies suggest that onions may also help protect against cancer.

Given the huge nutritional punch that this recipe packs for such a small number of calories (only 75cals for a ½ cup serving), it’s easy for me to be excited about eating this. I’ve come up with a few ways that you can enjoy this recipe, but I’m sure you can come up with more creative uses for this versatile dish!

At my house, we eat it….

  • As a dip with multigrain pita chips or red/yellow/orange peppers
  • On top of hot roast beef sandwiches
  • With fish fillets, as a side
  • As a topping for all-beef or turkey hotdogs or sausage
  • As a (non)traditional side at summer picnics

Now, without further ado, I give you the recipe for Purple Confetti Cabbage Salad. Enjoy!

Purple Confetti Cabbage Salad

A Brown Family Original Recipe

Yield

Makes about 6.5 cups(ish)…which is 13ish servings of ½ cup each

(I say “ish” because my family dove into the most recent batch of this before I had a chance to measure the whole thing…I had to estimate based on what was left!)

Ingredients

  • 1 small head purple cabbage, grated
  • 4 carrots, grated
  • 1 small purple onion, finely chopped
  • ¾ c. Smart Balance Mayo (healthy swap: plain Greek yogurt)
  • 1 T. rice vinegar
  • 2 T. skim milk
  • ½ T. sugar
  • 1 T. pickle relish
  • ¼ t. salt
  • Pepper to taste

Directions

  1. Mix mayo and milk until smooth.
  2. Add vinegar and sugar.
  3. Mix with cabbage, carrots, and onion.
  4. Add pickle relish, salt, and pepper. Mix well.
  5. This is best served cold, after being chilled for at least an hour. It also keeps well in the fridge for 2-3 days.

Nutrition Facts

Serving Size: ½ cup (75 g)

Calories: 75

Total Fat: 4.5 grams

Sat Fat: 0 grams

Unsat Fat: 3.5 grams

Cholesterol: 10 mg

Sodium: 210 mg

Potassium: 225 mg

Total Carbohydrate: 8.5 grams

Dietary Fiber: 2 grams

Sugars: 4 grams

Protein: 1 gram

Vitamin A: 75% daily value

Vitamin E: 10% daily value

Vitamin C: 40% daily value

Calcium: 35% daily value

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