Tag: slaw

Kale Slaw

Kale Slaw

This month’s recipe is an untraditional take on coleslaw. The raw vegetables, garlic, lime juice and olive oil provide a detoxifying nutritional punch that not only cleanses the body but also protects it with an assortment of antioxidant, anti-inflammatory and other disease-fighting properties. This recipe is not only full of nutrients, but it also lacks much of the fat and richness of many mayonnaise-based coleslaws.

Enjoy this kale slaw by itself or as an addition to your favorite taco or sandwich. The recipe serves 8, but you probably won’t go wrong eating the whole thing on your own!


  • 2 bunches of kale, stems removed and thinly sliced
  • 1 large carrot (or 2 small), peeled and shredded
  • 1 small onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon rice vinegar
  • Juice of 1-2 limes
  • 2 tablespoons honey or agave
  • 1 tablespoon soy sauce
  • 2 tablespoons chopped cilantro (optional)
  • Salt and pepper to taste


Simply prep all ingredients and mix them together well. Refrigerate for at least 1-2 hours before serving.

Nutrition Facts:

Calories: 95 / Fat: 3g / Saturated Fat: 0g / Carbohydrates: 9g / Fiber: 4g / Protein: 4g

Low Country Cole Slaw

Cole Slaw

Despite having been raised in the South, where some of my earliest memories include being fed Carolina barbeque since I was old enough to chew food, I have never been able to tolerate the taste of any traditional coleslaw. However, that all changed last summer when my good friend Lt. Col. John Robinson fixed this recipe for me after we both competed in the Charleston Air Force Base Triathlon in August. Not only was I able to force it down during our post-race barbeque, but I actually enjoyed it so much that my attitude toward coleslaw has changed completely. This recipe is nice and light with a pleasant balance of pungent flavors that makes a great addition to a summer menu whether you are grilling out or not. It makes 8–12 servings.


1 Head of cabbage

1 onion

1 bunch of cilantro

2 carrots

1 Jalapeño pepper diced (or pepper of you choice)

1/2 cup of white vinegar

1/8 cup of sugar

2 tablespoons of olive oil

2 tablespoons of mayonnaise

salt and pepper to taste


Chop the cabbage, add chopped onion, jalapeño pepper, and grated carrots. Add chopped cilantro to taste (1 cup, half a bunch . . . whatever you like!). Then add salt, pepper, sugar, olive oil, mayo, white vinegar, and mix it all up. Let it sit in the fridge and marry up for an hour or so and serve.