You can easily create a coleslaw by adding simple ingredients such as carrots, green onions and walnuts, coated with a three parts oil, one part vinegar vinaigrette, like this nutty flavored tahini dressing. Besides giving the salad an interesting twist in flavor and preserving it longer, the fermentation process of pickling with a simple vinaigrette is very good for your digestive health because it creates good bacteria and vitamine B!
Further Food Nutritionist Commentary:
By Heather Goesch, MPH, RDN, LDN
Coleslaw with Toasted Walnuts and Tahini Vinaigrette
1 cup cabbage (finely sliced)
1 medium carrot (julienned, you can use a julienne peeler, a mandoline or a sharp knife)
3 small scallions (green parts only, sliced)
¼ cup walnuts (roughly chopped)
For the Tahini Vinaigrette:
3 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon gluten-free tahini
1/4 teaspoon salt
1/4 teaspoon black pepper
- In a medium pan over medium heat, toast the walnuts stirring frequently, until fragrant and set aside.
- In a large bowl toss cabbage, carrots and scallions.
- Add toasted walnuts and toss gently until well combined.
- Season and coat with Tahini Vinaigrette.
- Combine all the vinaigrette ingredients and whisk until smooth.
- Taste and adjust seasonings if needed.
Note: For a Low FODMAP diet, one cup of cabbage and one medium carrot are the recommended servings.
Per Serving: Calories: 364; Total Fat: 35g; Saturated Fat: 5g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 122mg; Potassium: 423mg; Carbohydrate: 12g; Fiber: 5g; Sugar: 4g; Protein: 6g
Nutrition Bonus: Vit C: 52%; Vit A: 49%; Iron: 12%
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