If you're looking for a healthy and low-calorie addition to your meals, consider broccoli slaw. With just 25 calories per 3 oz (85 g) serving, it's an excellent choice for those who are trying to watch their weight without sacrificing flavor.
Broccoli slaw is a mixture of julienned broccoli stalks, carrots, and other vegetables, such as red cabbage or kale. It's packed with essential vitamins and minerals, including vitamin C, fiber, and potassium.
In this article, we'll explore the many benefits of broccoli slaw and provide some helpful tips for incorporating it into your diet.
What is Broccoli Slaw?
As we mentioned earlier, broccoli slaw is a mixture of julienned vegetables. It's typically made with broccoli stalks, carrots, and red cabbage, although some variations may include additional ingredients like kale, Brussels sprouts, or radicchio. Broccoli slaw is considered a healthier alternative to traditional coleslaw, which is often made with mayonnaise and has a higher calorie and fat content. One of the great things about broccoli slaw is its versatility- it can be served as a side dish, used as a topping for sandwiches or burgers, or even incorporated into salads.
Nutritional Value of Broccoli Slaw
Broccoli slaw is not only low in calories, but it's also packed with nutrients. One serving (3 oz or 85 g) provides the following:
- 25 calories
- 2 grams of protein
- 2 grams of fiber
- 35% of the recommended daily value (DV) of vitamin C
- 4% DV of calcium
- 4% DV of iron
Overall, broccoli slaw is a great way to sneak more veggies into your diet while also providing a healthy dose of vitamins and minerals.
Benefits of Eating Broccoli Slaw
In addition to being low in calories and packed with nutrients, broccoli slaw offers a number of other health benefits. Here are a few reasons why you should consider adding it to your diet:
- High in fiber: Broccoli slaw is rich in fiber, which can improve digestion and help you feel full for longer.
- May reduce inflammation: Broccoli contains compounds that have anti-inflammatory properties, which may lower your risk of chronic diseases such as heart disease, cancer, and diabetes.
- May protect against cancer: Broccoli is packed with antioxidants that may help reduce your risk of certain types of cancer, including breast, prostate, and colon cancer.
Overall, the combination of fiber, nutrients, and antioxidants in broccoli slaw makes it a great addition to a healthy diet.
Ways to Incorporate Broccoli Slaw into Your Diet
If you're not sure how to incorporate broccoli slaw into your diet, here are a few ideas to get you started:
- As a side dish: Serve broccoli slaw alongside your favorite roasted or grilled meat.
- On top of salads: Add a few spoonfuls of broccoli slaw to your next salad for an extra boost of nutrients.
- In sandwiches or wraps: Use broccoli slaw as a crunchy and flavorful topping for sandwiches, burgers, or wraps.
- In stir-fries: Add broccoli slaw to your favorite stir-fry recipe for an extra pop of color and flavor.
The possibilities are endless- experiment and see what works best for you!
Dietary Restrictions and Broccoli Slaw
Fortunately, broccoli slaw is a pretty safe bet for many dietary restrictions. It's naturally gluten-free, dairy-free, and vegan, so it's a great option for those with Celiac disease, lactose intolerance, or who follow a plant-based diet. If you have a nut allergy, be sure to check the label or make your own broccoli slaw at home to ensure there are no hidden nuts. Overall, broccoli slaw is a versatile and healthy option for many different dietary needs and preferences.
How to Make Broccoli Slaw
You can easily make your own broccoli slaw at home! Here's a simple recipe to get you started:
- Cut the broccoli stalks into thin slices, either by hand or using a mandolin.
- Shred one carrot and one cup of red cabbage using a food processor or grater.
- Combine the sliced broccoli, shredded carrot, and shredded cabbage in a large bowl.
- In a separate bowl, whisk together 1/4 cup of olive oil, 2 tbsp of apple cider vinegar, 1 tbsp of honey, and a pinch of salt and pepper.
- Pour the dressing over the vegetable mixture and toss to combine.
- Refrigerate for at least 30 minutes before serving.
Feel free to adjust the recipe to your liking- you can add or remove ingredients, or try different dressings for a new flavor.
Storage Tips for Broccoli Slaw
If you have any leftover broccoli slaw, be sure to store it properly to keep it fresh. Here are a few tips:
- Store in an airtight container in the refrigerator for up to 3 days.
- Avoid freezing- the vegetables will become mushy when defrosted.
- Don't add dressing until you're ready to eat- this will prevent the vegetables from becoming soggy.
Overall, broccoli slaw is best enjoyed fresh, but it can be stored for a few days if necessary.
Broccoli Slaw vs Traditional Coleslaw
As we mentioned earlier, broccoli slaw is often seen as a healthier alternative to traditional coleslaw. Here's how they compare:
- calories: Broccoli slaw typically has fewer calories than traditional coleslaw, since it's made with a lighter dressing or no dressing at all.
- Fat: Traditional coleslaw often contains mayonnaise or a creamy dressing, which can be high in calories and fat. Broccoli slaw typically has a lighter dressing, which reduces the fat content.
- Nutrients: While both dishes contain vegetables, broccoli slaw is generally considered to be more nutrient-dense due to its higher fiber and vitamin content.
Overall, if you're looking for a healthier option, broccoli slaw is a great choice.
Broccoli Slaw Recipes
Here are a few recipes to inspire you to try broccoli slaw:
Feel free to get creative with your ingredients and see what delicious combinations you can come up with!
Where to Buy Broccoli Slaw
Broccoli slaw is widely available at most grocery stores. Look for it in the produce section, near the pre-cut vegetables and salads. If you can't find broccoli slaw at your local grocery store, you can always make your own using fresh vegetables and a food processor or mandolin. Overall, broccoli slaw is a convenient and healthy option for anyone looking to add more veggies to their diet.
5 FAQ about Broccoli Slaw
1. What is Broccoli Slaw?
Broccoli slaw is a salad made using thinly sliced or shredded broccoli stems, rather than the florets, along with other vegetables such as carrots, cabbage, and sometimes onions.
2. How many calories are in Broccoli Slaw?
3 oz (85 g) of broccoli slaw contains approximately 25 calories.
3. Is Broccoli Slaw healthy?
Yes, broccoli slaw is a healthy choice as it is low in calories, high in fiber, and filled with vitamins and minerals. It is especially rich in vitamin C, vitamin K, and folate.
4. How can I use Broccoli Slaw in my cooking?
Broccoli slaw can be used in a variety of ways. You can add it to salads for extra crunch, use it as a sandwich topping, mix it with your favorite vegetables for a stir-fry, or use it as a base for coleslaw. You can also experiment with dressings and sauces to give it a different flavor.
5. Can I make my own Broccoli Slaw?
Yes, you can make your own broccoli slaw by shredding broccoli stems using a mandoline or a grater. Combine the shredded broccoli with other vegetables and a dressing of your choice. This allows you to customize the flavor and ensure that your slaw is as fresh as possible.