If I do say so myself, this recipe is an absolute winner….if you are a fan of coleslaw and broccoli anyway. I am – but I’m not a lover of the vast amounts of mayo that coleslaw usual involves…..’any actual vegetables with the dressing madam?’
But this recipe? Not a jar of mayo in sight – just a lovely nutrient and flavour packed yoghurt-based dressing with a cheeky dollop of mustard to add some extra zing.
It is also really quick and simple to throw together….of course it is….it’s one of my recipes! Another plus? It keeps really well in the fridge for several days (I got to 5 and it was still nice and crunchy) so it’s great for those weeks when you just need something tasty and nutrient dense to throw next to some nice fish or to take to work for a salad lunch.
Full disclosure – I can’t take all the credit – some of that goes to my American friend Becca for making a version of this at her 4th of July party this year, but mostly to Smitten Kitchen from whom this recipe is adapted.
And that’s another thing – this recipe is SO open to adaptation. I’m adding celery to my next batch but red cabbage is also great, as is carrot. You could throw virtually any nuts or seeds in there and if you are a mayo fan then keep it traditional and ditch the yoghurt and mustard!
We’ll get to the nutrient benefits further down but safe to say the addition of two cruciferous vegetables (broccoli and cabbage) makes it a winner on the hormone balance front.
No Mayo Broccoli Slaw
AuthorSuzanneCategoryLight meals, Salads, Side dishesDifficultyBeginner
In a large mixing bowl, combine the broccoli florets, shredded cabbage, almonds, cranberries, and sliced red onion. Toss them together to mix well.
In a separate smaller bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper. Whisk until the dressing is smooth and well combined.
Pour the dressing over the broccoli and cabbage mixture. Use tongs or a large spoon to toss and coat the vegetables evenly with the dressing.
Allow the slaw to marinate in the refrigerator for at least 30 minutes. This will allow the flavours to meld together and soften the vegetables slightly. You can also refrigerate it overnight for even better flavour.
Before serving, give the slaw a final toss to make sure the dressing is distributed evenly. Taste and adjust the seasoning if needed.
Ingredients
Directions
In a large mixing bowl, combine the broccoli florets, shredded cabbage, almonds, cranberries, and sliced red onion. Toss them together to mix well.
In a separate smaller bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper. Whisk until the dressing is smooth and well combined.
Pour the dressing over the broccoli and cabbage mixture. Use tongs or a large spoon to toss and coat the vegetables evenly with the dressing.
Allow the slaw to marinate in the refrigerator for at least 30 minutes. This will allow the flavours to meld together and soften the vegetables slightly. You can also refrigerate it overnight for even better flavour.
Before serving, give the slaw a final toss to make sure the dressing is distributed evenly. Taste and adjust the seasoning if needed.
Health Benefits of my Broccoli Slaw
Here are just some of health benefits found in this super food salad:
- The indole-3-carbinol in broccoli supports oestrogen metabolism and hormone balance, whilst another phytonutrient sulphoraphane, also found in cabbage, enhances liver detoxification and promotes hormone regulation.
- Cabbage is also high in vitamin C which boosts immune function and collagen production, essential for hormone synthesis.
- Red onion contains the antioxidant quercetin that helps reduce inflammation and supports hormone regulation.
- Almonds are high in the powerful antioxidant vitamin E and essential fats that promote hormone production and absorption.
- Cranberries are high in a number of antioxidants which reduce oxidative stress and support overall hormonal balance.
- Greek yogurt supports a healthy gut microbiome, through the probiotics it contains, which aids in hormone production and balance.
- Dijon Mustard contains selenium which supports thyroid function.
- Apple cider vinegar contains acetic acid which helps regulate blood sugar levels and therefore hormone balance. It is also a great source of prebiotics that support a healthy gut environment.
- Many of the ingredients contain high levels of fibre which aids digestion and promotes a healthy gut, which is important for hormone production and excretion from the body.
I’d love to hear what you think of this recipe and any adaptations you make. For more easy, hormone supporting recipes keep an eye on the blog. And if you’re interested in nutrition for midlife and menopause then head to my blog where you’ll find lots of posts offering practical tips for staying well in midlife and beyond.
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