Cruciferous Coleslaw (Plant-Based)
Bring the benefits of sulforaphane to your table with this coleslaw.
The Story Behind the Dish
I love cruciferous vegetables. I’ll find just about any excuse to include kale, broccoli, cauliflower, cabbage, or any of their relatives in a recipe. My obsession began when I learned about sulforaphane, a compound formed from glucosinolates in cruciferous vegetables. When these vegetables are chopped or chewed, glucosinolates transform into compounds like sulforaphane, which research suggests plays a role in inflammation management.
As someone with rheumatoid arthritis, keeping inflammation in check is crucial and these vegetables have become a daily staple. Just last night, I had a kale salad with shredded raw Brussels sprouts, roasted broccoli and cauliflower, and a broccoli-potato purée finished with freshly grated horseradish—five cruciferous vegetables in one meal! It wasn’t planned; it just happened organically. It’s safe to say cruciferous vegetables have become a big part of my life!
When I followed Dr. Goldner’s Goodbye Autoimmune Protocol, which emphasizes eating a pound of cruciferous vegetables and/or leafy greens daily, I became more intentional about finding creative ways to enjoy them. That’s when this cruciferous coleslaw came to life. Back then, I paired it with an avocado-based mayo that kept it raw vegan. This updated version features the plant-based aquafaba mayo from last Friday’s newsletter. It’s a simple, adaptable way to add more cruciferous veggies to your meals. Mix and match your favorites to make it your own.
If you’re interested in learning more about sulforaphane, I recommend visiting Dr. Michael Greger’s NutritionFacts.org, where you can find detailed, science-based information on its benefits.
Recipe Overview
Prep Time: 15 minutes
Cooking Time: 5 minutes (optional chilling: add 30-60 minutes)
Yield: 6 servings
Ingredients
Dressing
½ cup plant-based mayo
2 tablespoons apple cider vinegar
½ teaspoon celery salt (adjust to taste)
1 tablespoon Dijon mustard
½ tablespoon maple syrup
salt and pepper (adjust to taste)
Coleslaw
3 cups shredded cabbage (a mix of green and purple cabbage, if desired)
2 medium carrots, peeled and julienned into 1-inch strips
1 head of broccoli (about 2 cups florets, chopped into bite-sized pieces; optionally substitute with cauliflower or use a mix of both)
¼ cup freshly chopped herbs like scallion or parsley (optional, for garnish)
Directions
Make the Dressing: In a large mixing bowl, whisk together the vegan mayo, apple cider vinegar, Dijon mustard, maple syrup, and celery salt until smooth and creamy. Taste and adjust the seasoning if needed.
Prepare the Vegetables: Add the shredded cabbage, broccoli, and carrots to the bowl with the dressing
Combine: Use tongs or a large spoon to toss everything together until the vegetables are evenly coated with the dressing.
Chill (Optional): Cover the coleslaw and refrigerate for at least 30 minutes to an hour before serving. This allows the flavors to meld and the cabbage to soften slightly.
Serve: Give the coleslaw a final toss before serving. Optionally, garnish with fresh herbs.
Nutrition Overview
The nutritional values below are calculated using Cronometer and represent one serving.
Calories: 285
Protein: 2g
Fiber: 3g
Net Carbs: 5g
Fat: 28g
I hope you enjoy this recipe. Wishing you a wonderful Thanksgiving!
Take care,
Rebecca
Disclaimer: This content is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for personalized guidance regarding your health.