Cranberry Apple Coleslaw

Healthy Cabbage Coleslaw Recipe – Whole-Foods Plant-Based No-Oil

One of my new behaviours in 2017 is to eat a salad for lunch or supper most days.  When I do this, I stay slim and have more energy and need less sleep.  How often do you eat salad?

Plant-based doctors recommend we eat cruciferous vegetables like cabbage, broccoli, brussels sprouts or cauliflower daily to prevent cancer.  Coleslaw is a tasty, refreshing and easy way to eat cabbage – a proven cancer fighting food.

The dressing I recommend is my Creamy Coleslaw Vinaigrette. I have included the nutrition facts from the salad and the dressing for you to see.

Coleslaw is great for picky eaters like kids, many kids like coleslaw plain without dressing.  Try offering some plain to your kids (if you have any) or put some aside before you add the dressing.

Coleslaw keeps for a long time in the fridge, it’s great for school and work lunches.

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad
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Cranberry Apple Coleslaw

Course: Salad
Cuisine: High Fibre
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 105 kcal
Author: Jeanette Whitten

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.

I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  

Ingredients

  • 4 cups red apples red, shredded
  • 4 cups chinese cabbage raw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.
  • 2 cups carrots raw, shredded
  • 1 cup dried cranberries or raisins, reduce to 1/2 cup for weight loss diets.
  • 2 celery stalks sliced and diced

Instructions

  1. healthy vegan coleslaw dressing low-fat
  2. Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.

  3. Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.

  4. Add dried cranberries or raisins.  

    chopped vegan coleslaw wfpb
  5. Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.

    pour creamy vegan coleslaw salad dressing wfpb
  6. Serve immediately, or refrigerate for 30 minutes first.  

    creamy vegan apple cabbage coleslaw

Recipe Notes

Coleslaw keeps well for days in the fridge.  

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
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I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 

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Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

This sweet tasting dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, rice vinegar, tofu, lemon and pecans it is also going to keep you from getting hungry.  Eat healthy unsaturated fats from whole nuts and not processed oil.

How often can you say your salad dressing is high fibre and sugar-free?  With this vinaigrette you can!

Jump to Recipe
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

creamy tangy sweet vegan coleslaw dressing from tofu
Print

Creamy Coleslaw Vinaigrette Dressing

Course: Salad, Sauce
Cuisine: Dresssing
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 84 kcal
Author: Jeanette Whitten

A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.

I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.

Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...

Ingredients

  • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
  • 1/2 cup soy milk or almond milk, or hemp milk
  • 2 tbsp rice vinegar
  • 6 dates pitted
  • 4 tsp lemon juice freshly squeezed
  • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

Instructions

How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

  1. You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.

  2. Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 

  3. Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  1. While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.

  2. Add toasted pecans and blend.

    healthy vegan coleslaw dressing low-fat
  3. Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.

    vegan healthy salad dressing vinaigrette
  4. Mix, and serve.

    creamy vegan apple cabbage coleslaw
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

We eat this salad on days I have waited too long to start supper.  If I want to feed my family food in 15 minutes, this will do!  My kids favourite food is pasta, so they love it.

Try this great no-oil whole-foods plant-based meal salad for a pot-luck, party, or BBQ. Get your plant-based protein from beans and whole grain pasta.  People will ask you about the dressing, surprise them by saying “it’s only dried herbs and lemon!”.

With frozen peas, cucumber, canned or frozen corn, green onions, tomatoes, whole grain pasta and black olives this simple vegan dinner salad is fast, fresh, and easy to put together.

Jump to Recipe

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* Percent Daily Values are based on a 2000 calorie diet.

Hot pasta thaws the peas, activates the seasonings

While the pasta cooks, gather the vegetables, stir them together, still frozen.  Add the drained pasta and the heat cooks the peas a touch, the pasta cools, things get juicy, the dried herbs release flavour, and your meal is ready to serve in minutes.

Why whole grain pasta?  Read How To Judge the Healthiness of Grain Products to learn more about why whole grain pasta is going to help your gut microbiome, prevent cancer, and help you lose weight.

Olives make this salad so satisfying

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

Canada’s food guide is being revamped, I just gave my input, and was pleased to see they recommend we limit saturated fats and instead choose unsaturated fats.  Good news!

Olives cause your brain to signal “yup, we are satisfied and full here!”  You get that mouth oil feeling, olives curb cravings.

Vegan meal salad that kids love

Simplicity means kid friendly, and most kids really enjoy pasta.  I call this pasta salad, and focus on the pasta when serving it to my kids, more than the vegetables.  Once they taste a few bites, they gobble it all up, making us all happy.  🙂

Vegan Meal Proportions

See my article, How to Eat Vegan For Energy and Weight Loss I talk about the proportions of beans, greens, veggies and starches to eat to keep up your energy and lose weight!  Tip: eat this salad on a bed of spinach or other dark greens, if you want to feel extra energy.

 

Vegan Healthy Pasta Salad Fat-free Italian
Print

Super Summer-Time Pasta Salad

Course: Main Course, Pasta, Salad
Cuisine: Italian, Western
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 10 servings
Calories: 351 kcal
Author: Jeanette Whitten

This salad is a meal, a 15 minute vegan fat-free plant-based protein pasta salad dinner!  Black olives, cucumber, whole grain rotini pasta, frozen peas, corn, tomatoes, green onions plus Italian seasonings and lemon juice make an extraordinary delicious high fibre FRESH healthy pasta salad.  

Assemble the vegetables - including the frozen ones - add the drained pasta, stir and the temperature will become perfect to serve.  The peas will melt, even cook a bit, the pasta will cool, it's awesomely fast.

We are always surprised by how tasty this simple combination is.  It's just perfect.  Kids love the sweet peas, salty seasonings, and the pasta!

Ingredients

Pasta

Vegetables

  • 3 cups cucumber diced, 1 large is about 3 cups
  • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
  • 4 green onions sliced
  • 1 1/2 cups corn frozen, or canned
  • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
  • 1080 ml black beans can drained
  • 2 cups peas frozen

Dressing

  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 2 tbsp basil dried
  • 1 tbsp oregano dried
  • 1 tsp salt depending on how salty your canned items already are
  • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!

Instructions

  1. Heat water for pasta.  We like whole grain rotini for this, the rotini shape holds the seasoning well and doesn't get soggy as leftovers.  Once water is boiling, add the pasta, stir.  Cook to be firm - al dente, following package directions, don't overcook.

  2. While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.

  3. Open the cans of black beans, corn (if using canned) and black olives.

    Add corn with it's juice (max 1/3 cup) to the bowl, I like to splash some of the black olive juice into the salad bowl too.  If you are using frozen corn it will create some juice when it hits the hot pasta, so don't worry.

  4. Add the drained black beans and olives. 

  5. Add frozen peas - it is important that they are frozen at this point because they cool the pasta.

  6. Add seasonings and lemon juice to a small bowl or measuring cup, stir to combine, taste test and adjust to your preference, pour over salad, and stir  through.

    Easy Healthy WFPB Bean Tomato Cucumber Pasta Salad
  7. Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.

  8. Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Recipe Notes

 

Variations: 

Sub herbs for a dried Italian seasoning purchased mix.  Store mixes usually contain salt, so don't add any extra salt.  Read the label, choose a mix that doesn't contain added oils.

Sub cucumber for orange and yellow peppers, zucchini, or romaine lettuce.  As long as you keep the peas, corn, tomatoes and olives other vegetables work well.

Omit the Pasta: This tastes great without the pasta as well, as a bean salad, serve with toast, pitas, or rice, or just with spinach.

Vinegar: I'm curious if a vinegar would make this even nicer.  Afraid to try, because my kids aren't into vinegar much yet and we've got something here that works.

If anyone tries adding vinegar, please let me know!!  Personally, I'd use a balsamic.

 

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

 

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Cool as a Cucumber Vegan Tzatziki – Fat-Free

Dairy-free Dill Tzatziki Sauce – No-oil

My oldest daughter used to love Tzatziki sauce – you know, the Greek one – with cucumbers and yogurt and Dill?  So it fell off my radar when we became plant based in 2013, but the other day I was thinking, why have I not created a vegan version of this for her yet???

So a couple days ago, I did, and here is the recipe, it’s extra awesome because I figured out how to make it without having to drain the cucumber juice – so it’s faster and easier than usual recipes.

However, I was running out of time, so just as I was about to make it with herbs from scratch, I realized I had the Epicure Lemon Dilly Dip Mix and that it would work great.  So this version uses that spice mix.

Instead of the Lemon Dilly Dip Mix use fresh or dried dill, a bit of mint if you have it, some onion powder, garlic powder, and a teaspoon or two of lemon juice.

I plan to post a non-Epicure spices version as soon as I make it again!  If you live in Canada then you can buy it from me here and ship it to yourself.  

The reason I am posting this recipe is because using tofu turned out a very tasty and refreshing vegan Greek Tzatziki, with great consistency.  Apple cider vinegar is the right acid to use, in my opinion, because it is slightly sweet, and gives a yogurt flavour.

Use medium tofu to make a low-fat, dairy-free, yogurt substitute and in the food processor it is ready in just a few minutes.

I hope you find a way to make it too!

Jump to Recipe

 

Here is a lovely picture of Greece for us to consider as we enjoy our Tzatziki!  I’ve never been, but I would love to go!!!  I wonder how the vegan options are there.

 

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Image of vegan tzatziki dip with vegetables.
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Cool as a Cucumber Vegan Tzatziki

Course: Dip, Sauce
Cuisine: Greek
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 servings
Calories: 51 kcal
Author: Jeanette Whitten

The key takeaway I hope you enjoy from this recipe is: you can use tofu and apple cider vinegar as a yogurt substitute!  

Plus, this recipe is easier than most traditional Tzatziki recipes because there is no need to drain the cucumber liquid.  The reason?  It uses thick Medium Firm Tofu, as a yogurt replacement.  The cucumber liquid is required to make it the perfect consistency. 

Rather than fussing with cucumber in a colander or strainer, you can make this in 2 easy steps in a food processor. 

Less mess, fast, easy, chunky, fresh, and dillicious in 5 minutes.

I made this with the Lemon Dilly Dip Mix from Epicure, I've included untested instructions if you don't have the mix, and hope to test and update that version here soon.

Ingredients

OR Instead of the Dip Mix:

  • 3 tbsp dill dried
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mint optional
  • 1 tsp lemon juice

PLUS

  • 3 cups English Cucumber long, unpeeled, in large chunks

Instructions

  1. Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.

  2. Add cucumber chunks and process on high or low until just diced, some larger chunks should still remain, do not over process or the dip will be too runny.

  3. Serve!  The flavours will blend almost immediately.

Recipe Notes

Adult and Kids Vegan Snack or a Meal Ideas with Tzatziki:

Vegan Tzatziki is a protein rich low-fat fast refreshing snack for adults and kids.  Try serving Tzatziki dip with raw vegetables, such as carrots, cherry tomatoes, snap peas, and red and orange peppers.

Spread on whole grain toast cut into triangles, or baked no-fat pita chips for dipping, for a light healthy meal, snack, or lunch idea for school or work.

Nutrition Facts
Cool as a Cucumber Vegan Tzatziki
Amount Per Serving (1 / 8th of recipe)
Calories 51 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 172mg 7%
Potassium 223mg 6%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 5g 10%
Vitamin A 2.2%
Vitamin C 2.3%
Calcium 4.8%
Iron 7.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

 

 

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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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