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Weight LossCreamy Vegan Coleslaw with Bean Mayonnaise
August 24, 2011 By
Leanne Vogel
October 4, 2017
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.
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.
- 1 can 398mL or 14 fl. oz navy beans, drained and rinsed
- ¼ cup extra virgin olive oil
- ¼ cup non-dairy milk
- 1.5-2.5 tablespoon lemon juice *see note
- 1 teaspoon herbamare
- ½ teaspoon dijon mustard
- ½ teaspoon coconut sugar
- ½ teaspoon tapioca starch
- Pinch cayenne pepper
- Place all ingredients in a food processor and puree with the “S” blade until smooth.
- 1 head green or red cabbage, finely shredded
- 2 carrots, finely shredded – yield ¼ cup packed
- ½ red pepper, diced
- 1 full batch of bean mayo (recipe above)
- ¼ 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
- 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.
- 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.
- Store in the fridge to cool for 2-3 hours. Will keep for 3-4 days.
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This entry was tagged: cabbage, coleslaw, healthy mayo, mayo, mayonnaise
Hi! I'm Leanne (RHN FBCS)
a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.
