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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 69.8
  • Total Fat: 5.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 13.1 mg
  • Total Carbs: 5.8 g
  • Dietary Fiber: 1.6 g
  • Protein: 1.2 g

View full nutritional breakdown of Crunchy Cole Slaw calories by ingredient
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Crunchy Cole Slaw

Submitted by: CHEF_MEG
Crunchy Cole Slaw

Introduction

This crunchy cole slaw is a healthier version of that summer favorite: ramen noodle salad. Two servings of vegetables in every portion! This crunchy cole slaw is a healthier version of that summer favorite: ramen noodle salad. Two servings of vegetables in every portion!
Number of Servings: 10

Ingredients

    2 tablespoons sunflower seeds, raw and unsalted
    2 tablespoons almonds, sliced
    4 tablespoons apple cider vinegar
    1 teaspoon black pepper
    1 teaspoon celery seed
    3 tablespoons canola oil
    1 Granny Smith apple, diced and not peeled
    1 pound bag shredded cabbage
    1 cup shredded carrots



Tips

Everybody's favorite at family summer picnics is the Ramen Noodle Slaw. Once you look at the amount of fat and sodium it brings to the table, it will soon turn into a not-so-favorite dish.

My version cuts the sodium from 287 mg all the way to just 13 mg by using celery seed instead of the flavoring packet in the ramen noodles (mostly salt, MSG and chemicals).

The original had a cup of mayo (wow--that's 16 tablespoons!) to just 3 tablespoons of heart-healthier canola oil, and the sugar is left in the bag. A Granny Smith apple adds that sweet taste.


This recipe is part of "SparkPeople's Ultimate Grilling Guide: 75 Hearty, Healthy Recipes You Can Really Sink Your Teeth Into." Download your copy today!


Directions

Place the sunflower seeds and almonds into a warmed sautÚ pan. Heat over low until lightly toasted. Remove the nuts from the pan and set aside to cool.

Combine the vinegar and spices in a large bowl, then whisk in oil.

Toss all ingredients in the bowl to combine. Cover and chill for at least one hour before serving.

Makes 10 one-cup servings.

Serving Size:áTen 1 cup servings






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Member Ratings For This Recipe


  • Good
    6 of 7 people found this review helpful
    I liked it and will make it again. It was too bland as is so I added 1 Tblsp honey, 1 tsp of salad supreme and about 1/2 Tblsp of orange flavored olive oil. - 2/8/12

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  • O.K.
    5 of 5 people found this review helpful
    I was interested in this recipe because of all the very healthy ingredients but sadly found it to be very bland. I do like the suggestion of adding agave nectar (or some type of sweetener) The cider vinegar alone didn't do much for it. - 8/9/11

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  • 3 of 6 people found this review helpful
    I am looking forward to adding the granny smith apple to my recipe...the nuts sound yummy too!! - 6/13/12

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  • Incredible!
    2 of 2 people found this review helpful
    This recipe is delicious! I brought it to a cookout and it was a big hit! - 9/1/12

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  • Incredible!
    2 of 3 people found this review helpful
    We love vinegar based slaw around here, and we don't like it so sweet! This was great for us. Left out the nuts because of allergies, subbed red wine vinegar and broccoli slaw mix (what I had on hand). Will use again! - 7/5/12

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  • Incredible!
    2 of 2 people found this review helpful
    Loved the crunch and the fact that it's low in sodium. - 6/13/12

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  • Incredible!
    1 of 1 people found this review helpful
    I'm always looking for great recipes and this is one! Best of all.... my hubby LOVES it! Will make again for family BBQ gatherings! - 9/29/13

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  • Good
    1 of 1 people found this review helpful
    For my taste, this was a little too vinegary. I do, though, like the textural qualities added by the apple and nuts. - 8/14/12

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  • Incredible!
    1 of 1 people found this review helpful
    Love this recipe. made it a couple times. However has anyone had any left over? does it keep for a day or two in the fridge? - 7/11/12

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  • 1 of 1 people found this review helpful
    I am going to do again and try red cabbage. I think it will work and be pretty besides. - 7/3/12

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  • Incredible!
    1 of 1 people found this review helpful
    This is a great recipe and can be used as a base for many other ingredients. I love it as is or add things for a different kick! - 6/20/12

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  • O.K.
    1 of 2 people found this review helpful
    If I were going to make this recipe again, I would cut the black pepper in half. The pepper overpowers the other flavors, so unless you get the perfect bite which includes the nuts, apple, carrots and cabbage, all you taste is pepper. - 6/19/12

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  • 1 of 1 people found this review helpful
    I made this for a large gathering at my house and it was very well received. - 7/25/11

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  • O.K.
    0 of 1 people found this review helpful
    Family didn't like this. Was to much pepper for them and they missed the taste of the powdered mix :( - 6/4/14

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  • Did not have any almonds so left that out. Was very good. I think it is one of those things that are better the next night. Will definitely will be making this all summer - 5/29/14

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  • Very dry and bland, the sunflower seeds and almonds were spread so thin, you rarely got a bite with any in it. I doubled the oil, vinegar, sunflower seeds, and almonds and for 140 calories, I then had a tasty salad that went well with baked fish. - 5/24/14

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  • 0 of 2 people found this review helpful
    Cole slaw goes with so many meals... - 2/19/13

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  • 0 of 1 people found this review helpful
    A friend brought a verstion of this over for our 4th of July picnic and it was a huge it. Light and tasty, hit the spot on humid 102 degree day in MI. She did not use apple, but did add chopped green onion. Her coleslaw mix included the carrots. This is great, 2pts/cup for Weight Watchers. - 7/5/12

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  • Yummy tasting! - 6/16/12

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  • Very Good
    0 of 2 people found this review helpful
    Guessing that it may need a lil punch of flavor; perhaps some garlic, or a fresh herb. Will certainly give this a try tho :) - 6/13/12

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  • 0 of 2 people found this review helpful
    I think I will make this for lunch but I do not have any sunflower seeds nor celery seeds on hand but that's OK. - 6/13/12

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  • I really liked the crunchiness........ - 6/12/12

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  • very tasty - 6/12/12

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  • Not your traditional slaw, but very tasty; add some fresh cracked black pepper on top to add a little zing/flavor. - 11/23/11

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  • Tasty! - 7/25/11

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