Southern Coleslaw – A Versatile Side Dish

The Basics of Coleslaw

Basically, coleslaw is defined as a salad made with chopped or shredded raw cabbage as the main ingredient, usually mixed with shredded carrots and other vegetables and dressed with mayonnaise. My version, Southern Coleslaw, fits the basic definition of coleslaw but adds white wine vinegar to the dressing, as well as finely chopped onion, bell pepper and celery seed for seasoning. Occasionally a coleslaw recipe will include pineapple or apple, nuts, and grated cheese.

Many countries around the world have their own version of coleslaw – in fact the word coleslaw means “cabbage salad” in Dutch. I found it interesting that in Sweden coleslaw is served with pizza and they call it “pizza salad.”

In the Southern United States, coleslaw is traditionally eaten with fish, especially fried fish, and seafood. Restaurants that primarily serve fish and seafood are often called “fish camps.” Coleslaw is also served with BBQ Pork, as a side dish or in the case of a BBQ Pork Sandwich served right on the bun. There is even a Red Slaw, also known as BBQ Slaw, made to accompany Lexington-style North Carolina barbequed pork. Fried Chicken is yet another food with which Southern Coleslaw is served. (In fact I often see “copycat” recipes on the internet for KFC coleslaw!) Southern Coleslaw is also served with hot dogs and hamburgers.

When I was in elementary school, I was served coleslaw in which the cabbage and carrots were minced as finely as those vegetables could be minced. (I don’t know how they got the pieces of carrot and cabbage so small!) I’ve always remembered it and any time now that I’m served coleslaw of that consistency I refer to if affectionately as “elementary school coleslaw.” There is one seafood restaurant in Charlotte that has elementary school coleslaw and this particular restaurant does not call itself a “fish camp” for whatever reason!

The Recipe for Southern Coleslaw

Southern Coleslaw
Serves 10
A salad made with shredded raw cabbage, carrots, onion and bell pepper, dressed with mayonnaise and white wine vinegar and seasoned with celery seed.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Ingredients
  1. 1 medium head cabbage, shredded
  2. 2 carrots, peeled & shredded
  3. 1/4 cup onion, finely chopped
  4. 1 bell pepper, finely chopped
  5. 2 tablespoons white wine vinegar
  6. 2 tablespoons sugar
  7. 1 cup mayonnaise
  8. 1 teaspoon salt
  9. 1/2 teaspoon black pepper
  10. 2 teaspoons celery seed
Instructions
  1. Mix all ingredients together in a large bowl. Toss until mayonnaise and white wine vinegar are evenly coating the other ingredients. Chill for several hours before serving.
Notes
  1. I use a food processor to shred the cabbage and carrots, and chop the onion. However, I recommend chopping the bell pepper with a knife for best results.
SILVER FOODIE http://www.silverfoodie.com/

Parting Comments

Celery Seeds are one of my favorite spices to use to flavor coleslaw, egg salad, potato salad and chicken salad. I really like the taste of Celery Seeds! Celery Seeds are found in the flowers of the celery plant, are very small, range from tan to brown in color, and have a strong, pleasant aroma. Celery Seeds were used in ancient medicine to treat colds, flu, water retention, poor digestion and arthritis. Unfortunately there are no recent human scientific studies that verify these claims. I was encouraged to learn that there have been studies that show that Celery Seeds act as a mosquito repellent! (Mosquitos love me – Ugh!) The studies didn’t say whether you had to eat the Celery Seeds or douse yourself with them! I’ll have to do a little more research on that one!

Make some Southern Coleslaw soon and serve it with anything – it’s a very versatile side dish! Remember cabbage is a cruciferous vegetable, which is important in cancer prevention. (See my recent post Scalloped Cabbage – Retro Recipe for information about cruciferous vegetables.)

Remember to Savor the Flavor!

Janet

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Banana Carrot Muffins – Tasty and Healthy

Banana Carrot Muffins

Banana Carrot Muffins contain many healthy ingredients, such as bananas, carrots, whole wheat flour and chopped walnuts. They make a great light breakfast or a tasty snack. Banana Carrot Muffins is one of the recipes I really liked in Eater’s Choice.

A Little Background (skip if you want to get straight to the recipe)

This section is on nutrition information from the American Heart Association website.

Back in 1987, a book called Eater’s Choice by Dr. Ron Goor and Nancy Goor was very popular as it addressed how to lower cholesterol by diet. Their focus was on saturated fat, which is still appropriate today. Trans fat was not a term used in the 80’s – trans fat is another name for partially hydrogenated oils.

Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fat are found in many fried and baked goods. Check out the Nutrition Facts label on food to see if trans fat or partially hydrogenated oil is listed.

Trans fats raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels – changes associated with an increased risk of heart disease. Many fast food chains and restaurant chains no longer use trans fat to fry or deep-fry food.

Let’s look briefly at the recommendations of the American Heart Association. The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of trans fat and limit their consumption of saturated fat to 5 to 6% of total calories. Here are some ways to achieve that:

  • Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugary foods and beverages.
  • Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
  • Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
  • Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for ?0 g trans fat? on the Nutrition Facts label.
  • Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don’t eat them often.
  • Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat.
  • Limit fried fast food. Commercial shortening and deep-frying fats continue to be made by hydrogenation and contain saturated fat and trans fat.
 
For more information, check out the American Heart Association website or consult a registered dietitian/licensed nutritionist. Now let’s get back to the recipe for Banana Carrot muffins!

The Methodology

The first step to making Banana Carrot Muffins is to preheat the oven to 350°F. and grease the muffin tins or use pan spray, your choice.

The next step is to grate the carrots – a food processor does this most efficiently if you have one.

Place the bananas in a small bowl and mash them with a fork. Set aside.

In a mixing bowl, cream the soft margarine and brown sugar until fluffy. Add an egg and beat well. Stir in the mashed bananas. In a small bowl, mix together the flour, baking powder, salt and baking soda. Add flour mixture to banana mixture. Do not overmix. When mixing muffins, just mix the dry ingredients with the wet ingredients until the dry ingredients are just moistened.

Add grated carrots, vanilla and nuts and combine carefully.

Fill muffin tins with batter, which will be thicker than some batters, and bake for 20-25 minutes or until a cake tester or toothpick inserted in a muffin comes out clean.

“Before” baking“After” baking

The Recipe – Printable Version

Banana Carrot Muffins
Yields 12
A healthy and tasty muffin with whole wheat flour, bananas, carrots, and walnuts!
Write a review
Save Recipe
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 3 medium carrots
  2. 2 medium bananas
  3. 1/4 cup soft margarine
  4. 1/2 cup brown sugar
  5. 1 large egg
  6. 2 cups whole wheat flour
  7. 2 teaspoons double-acting baking powder
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon baking soda
  10. 1 teaspoon vanilla
  11. 1/2 cup chopped walnuts
Instructions
  1. Preheat oven to 350 degrees F. Grease or use pan spray on a 12-cup muffin pan.
  2. Grate carrots and set aside. (A food processor does this well.)
  3. Mash bananas with a fork and set aside.
  4. In a mixing bowl, cream the soft margarine and brown sugar until fluffy.
  5. Add egg and beat well.
  6. Stir in the mashed bananas.
  7. In a small bowl, mix together flour, baking powder, salt and baking soda.
  8. Add flour mixture to banana mixture. Do not overmix.
  9. Add grated carrots, vanilla and nuts and combine carefully.
  10. Fill muffin tin and bake for 20-25 minutes or until a cake tester comes out clean.
Notes
  1. As an alternative, try substituting 1 cup oat bran + 1/2 cup wheat germ + 1/2 cup whole wheat flour for the 2 cups of whole wheat flour. Use only 2 tablespoons of soft margarine and 1/4 cup brown sugar.
SILVER FOODIE http://www.silverfoodie.com/

Parting Comments

I really didn’t mean to get into a lot of nutrition information in today’s post but it just happened! As a disclaimer, I was a registered dietitian for many years but I’m now retired. The information under “A Little Background” was directly from the American Heart Association website. It’s beyond the scope of this website to provide individualized nutrition information but if you have elevated cholesterol levels I hope this may have been helpful. As always, check with your doctor and/or registered dietitian for more information.

These muffins are delicious and delightful! Make some soon for those you love!

Remember to Savor the Flavor!

Janet

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