AIP Coleslaw

AIP Coleslaw

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Written by Amy Myers, MD

If you need a summer side dish that goes great with every barbecue and cookout, this AIP Coleslaw will become your go-to coleslaw recipe. It is loaded with healthy, nutritious ingredients, is AIP-friendly because it does not have any mayonnaise or refined sugar, and is absolutely delicious. This coleslaw with red cabbage pairs perfectly with anything from burgers to BBQ ribs.

This coleslaw is compliant with the AIP and Paleo diets and is always a crowd favorite!

Healthy AIP coleslaw

This healthy AIP coleslaw is loaded with green and purple cabbage, carrots, and fresh onion, all of which are nutritious vegetables. Enjoying coleslaw is a great way to get your fill of fresh veggies without eating the same boring salads all summer.

Cabbage is a vegetable that is often overlooked, yet it is packed with nutrients, such as vitamin K, vitamin C, folate, and manganese. Vitamin K is responsible for healthy blood clotting in the body. One cup of cabbage contains 85% of the recommended daily amount of vitamin K! Vitamin C is needed to make collagen, help absorb iron, and to protect us against free radical damage. Folate is essential for energy metabolism and normal nervous system function. Cabbage also contains antioxidants which can help reduce chronic inflammation in the body. What’s more, cabbage is low in calories, high in fiber, and really delicious with a simple vinaigrette, such as the one in this no-mayo coleslaw recipe.

This coleslaw recipe uses two kinds of cabbage – green and red cabbage, which is sometimes called purple cabbage. Not only does the red cabbage add a gorgeous color to this coleslaw, but the anthocyanins that make the cabbage its bright color are linked to lower blood pressure and reduced risk of cardiovascular disease.

Carrots are another healthy addition to this coleslaw. They are a great source of beta carotene, fiber, vitamin K1, and potassium. Beta carotene is an antioxidant that converts to vitamin A in the body, and it may help reduce the risk of cancer. Fiber helps keep our digestive systems healthy and regular, and potassium is important for blood pressure control. And of course, carrots add a great pop or color to this coleslaw and give it a great crunch!

Fresh onion adds a great flavor to the dressing in this coleslaw and has heart-health benefits: onions have antioxidants that help fight inflammation, reduce cholesterol, and decrease triglycerides.

How to make coleslaw

Coleslaw is very simple to make, all you need is a grater. A box grater is the easiest to use because it is very sturdy and has several different sized grating options. I like to grate the cabbage using the slicer on the side so that the cabbage does not come out too fine and retains some crunch. The cabbage and carrot can be shredded using the regular shredder section of the box grater. You can also choose to finely dice the onion with a knife, if you prefer to do that.

Once your veggies are shredded, just combine them in a large bowl and mix them with the mayo-free coleslaw dressing!

Mayo-free coleslaw dressing

This coleslaw has a nice zesty vinaigrette dressing instead of the traditional creamy, heavy, gut-irritating mayonnaise dressing that is often used for coleslaw. In addition, it has a touch of honey, which is a non-refined sweetener, instead of being loaded with refined sugars, which are used in traditional coleslaw recipes.

The dressing for this coleslaw is made in just two minutes in a jar – simply combine all the ingredients (olive oil, raw apple cider vinegar, honey, onion powder, garlic powder, dry basil, salt, and pepper) in a jar, close tightly with a cap, and shake for a few seconds. Pour over the shredded cabbage, carrots, and diced onion, and enjoy!

Time-saving tip

This coleslaw can be made one day in advance, making it a great recipe if you’re entertaining and have other dishes to prepare while waiting for guests to arrive.

If you prefer really crunchy coleslaw, just shred all the vegetables and make the dressing and keep them refrigerated separately until ready to serve. If you prefer softer coleslaw, mix the dressing with the shredded vegetables up to 1 day before serving, and store in a sealed container in the refrigerator.

The leftovers for this coleslaw taste even better because the flavors from the dressing have time to infuse into the cabbage. Store leftover coleslaw in a sealed container and enjoy for up to 3 days.

More summer salads and side dishes to try

AIP Coleslaw

Course:

Side Dish

Protocol:

Autoimmune Solution (AIP), Paleo

Servings:

8 servings

Prep Time:

15 minutes

Ingredients

  • 1 lb green cabbage about 4 cups shredded
  • 1/2 lb purple cabbage about 2 cups shredded
  • 1/2 lb carrot about 2 cups shredded
  • 1 onion small
  • 1/4 cup extra virgin olive oil
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp honey 2 Tbsp if you like your coleslaw more sweet
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried basil
  • 1/2 tsp sea salt or more to taste
  • 1/2 tsp ground black pepper

Instructions

  1. Shred the cabbage, grate the carrot, and either grate or finely mince the onion. Place all chopped veggies into a large bowl.
  2. Combine the olive oil with the rest of the ingredients in a jar, close the jar, and shake vigorously for a few seconds to combine.
  3. Add the dressing to the vegetables in a bowl and mix well for 2-3 minutes, allowing the cabbage to release its juices and soften. Serve immediately or chill for up to 24 hours before serving if you enjoy a softer coleslaw.