Creamy Vegan Coleslaw with Bean Mayonnaise

Did you know that cabbage is ridiculously good for you?

If you did, you get a gold star! If not, read on. I promise you’ll like where this is going.

It…

  • Benefits your eyes.
  • Is rich in sulphur (good for your liver) and iron (balances your blood)
  • Contains phytonutrients that work similarly to antioxidants. These phytonutrients also signal our cells to increase their production of enzymes involved in detoxification.
  • Can assist in lowering your cholesterol.
  • Helps to build muscle.

Also, red cabbage is richer in antioxidants and phytonutrients than it’s green counterpart; similar to other darker versions of vegetables! The market didn’t have any red cabbage when I wanted to make coleslaw, so I stuck with green.

Now, on to mayo which is not exactly a “healthy” food, but I’m here to justify my choice of continuing to eat it.

I’ll be the last person in the world to tell you to stop eating mayo. Mayo and I share a special bond that I will never, ever be willing to let go of, and I’m at peace with that.

If mayo is your best bud too, don’t worry I have a solution so that our love affair with mayo never has to be severed. As with protein bars, salad dressings, condiments, etc… there are good mayo’s and there are not so good mayo’s. Some things to look for in a mayo:

  • Sweetened with honey
  • Made from an unprocessed, cold pressed oil like extra virgin olive oil
  • Natural ingredients like real lemon juice
  • No preservatives
  • Soy-free

Mayo is great on sandwiches, as a base for a single serving of salad dressing, or as a dip for fries. All of these uses for mayo share something in common – they can be controlled. You can limit it to 1 tablespoon of mayo on a sandwich, salad dressing or on the side of fries. But in the case of coleslaw or chicken casserole – the more you eat, the more mayo you’re getting.

Wouldn’t you rather taste the mayonnaise in all its glory than have a cabbage or chicken flavoured mayo?

My solution: save that serving of mayo for those homemade fries and clean up your mayo based recipes with this high fibre, cholesterol benefiting, VEGAN, soy-free, healthy mayo. It may not be exactly 100% similar, but it does a darn good job of pretending to be.

Bean Mayonnaise

Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free

It’s gluten-free, it’s vegan, it’s lower in oil, free of soy AND it tastes like mayo.

Yield: 2.75 cups

Ingredients

  • 1 can 398mL or 14 fl. oz navy beans, drained and rinsed
  • 1/4 cup extra virgin olive oil
  • 1/4 cup non-dairy milk
  • 1.5-2.5 tablespoon lemon juice *see note
  • 1 teaspoon herbamare
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon coconut sugar
  • 1/2 teaspoon tapioca starch
  • Pinch cayenne pepper

Directions

  1. Place all ingredients in a food processor and puree with the “S” blade until smooth.

note: I liked the mayo with the additional 1 tablespoon of lemon juice, but Kevin found it too lemony. I guess it boils down to preference.

Creamy Vegan Coleslaw

Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free

Using bean mayo in place of regular store-bought mayo makes this coleslaw so light and refreshing!

Yield: 8 cups

Ingredients

  • 1 head green or red cabbage, finely shredded
  • 2 carrots, finely shredded – yield 1/4 cup packed
  • 1/2 red pepper, diced
  • 1 full batch of bean mayo (recipe above)
  • 1/4 cup yellow onion, finely chopped
  • 4 tablespoon white vinegar
  • 2 tablespoon gluten-free Dijon mustard
  • 2 teaspoon celery seed
  • 1 teaspoon Himalayan rock salt
  • Fresh pepper to taste

Directions

  1. Place shredded cabbage, carrots and diced red pepper on a kitchen towel. Wrap with towel and ring out veggie water into the sink. Place in a large bowl with finely chopped onion.
  2. In a small bowl, mix together remaining ingredients until smooth before adding to salad bowl. Mix well to combine and taste for seasoning; add more salt, pepper, or sugar if desired.
  3. Store in the fridge to cool for 2-3 hours. Will keep for 3-4 days.

This salad would be perfect as a side lunch item, prepared for a family barbecue, or as an entree served with sliced chicken breast. The possibilities are endless!

Okay, enough chit-chat. I have a busy day ahead of me – spin class, heading to the office for a couple of hours to finalize things, run by my Dad’s office to pick up my rental car, then I have start packing for my yoga retreat! Better get to it.

PS: Kevin took an amazing picture of Lexy over the weekend that I just have to share with you before I take off…

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