Crunchy Coleslaw

Crunchy Coleslaw

3.9 of 5 (39)
member ratings
Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 68.8
  • Total Fat: 5.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 13.1 mg
  • Total Carbs: 5.6 g
  • Dietary Fiber: 1.5 g
  • Protein: 1.2 g

View full nutritional breakdown of Crunchy Coleslaw calories by ingredient


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 sauté 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: Ten 1 cup servings

Member Ratings For This Recipe


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    Incredible!
    7 of 8 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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    Good
    7 of 8 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.
    6 of 6 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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    Incredible!
    5 of 5 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!
    3 of 3 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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    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
    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
    2 of 3 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!
    2 of 2 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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    2 of 2 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!
    2 of 2 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.
    2 of 3 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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    2 of 2 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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    Very Good
    1 of 1 people found this review helpful
    I added about a tablespoon of honey to this and it was perfect! - 5/26/15


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    O.K.
    1 of 2 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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    Very Good
    1 of 1 people found this review helpful
    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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    O.K.
    1 of 1 people found this review helpful
    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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    1 of 2 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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    1 of 1 people found this review helpful
    Yummy tasting! - 6/16/12


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    Very Good
    1 of 1 people found this review helpful
    I really liked the crunchiness........ - 6/12/12


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    Incredible!
    yum - 7/18/21


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    tasty - 6/1/21


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    I love making coleslaw - 9/28/20


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    good. - 8/16/20


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    interesting - 7/24/20


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    :) - 7/21/20


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    Incredible!
    Great - 7/6/20


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    Thanks for sharing - 6/20/20


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    Good
    Good - 6/18/20


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    This is an interesting variety of slaw. - 6/3/20


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    just add your own spices to this and it will be grat - 3/28/20


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    Nice. - 8/11/19


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    Thanks - 8/10/19


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    great for crunch and low sodium - 8/3/19


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    Delicious coleslaw!!! - 8/3/19


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    Bad
    Made this exactly except I added walnuts instead of almonds. It was pretty dry. Hubby and I had just 1/2 cup., it was all we could do to eat it. I was going to take some to neighbor and my close friend. I ended up throwing it away. It was a big waste of time and money! - 7/29/19


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    Very Good
    Cole slaw is yum. - 7/23/19


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    Sounds good. - 7/23/19


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    Very Good
    Great slaw!!! - 7/23/19


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    Incredible!
    Delicious - 7/14/19


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    Good
    Tasty Summer recipe. - 7/13/19


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    NICE - 6/24/19


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    tasty - 6/23/19


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    Definitely a healthier version. - 6/4/19


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    Great idea - 5/10/19


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    Nice recipe if you like coleslaw. - 7/30/18


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    Incredible!
    YUMMY - 7/20/18


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    yummy - 7/4/18


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    Looks good. Going to try. - 5/18/18


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    Very Good
    great - 8/7/17


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    I like the crispness and crunch. - 8/7/17


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    tummy - 8/3/17


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    yummy.... - 8/1/17


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    O.K.
    This is not a hit with my family - 7/17/17


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    love this slaw - 7/15/17


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    Incredible!
    Cool crispy and refreshing side dish. - 7/6/17


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    Very Good
    Great - 7/5/17


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    Incredible!
    good - 7/3/17


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    Interesting - 6/30/17


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    Very Good
    Loved this. Substituted the sunflower seeds and almonds for candid pecans. Just what I had on hand. - 6/18/17


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    nice - 6/5/17


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    I have to ask - does anyone really use the soup packet in their ramen salad? I don't even use it for soup. If I make ramen, I cook the noodles from a few packets with only one soup packet and then I drain the broth. That stuff is disgustingly salty. - 7/19/16


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    0 of 1 people found this review helpful
    Canola oil is not really heart healthy - it's really rapeseed oil with a new, more appealing name. Also GMO & highly processed, which changes it's could-have-been-healthy molecular structure.
    http://draxe.com/understanding-the-facts
    -about-canola-oil/
    http://draxe.com/are-you-eating-rancid-o
    ils/     - 8/23/14


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    0 of 1 people found this review helpful
    I once bought a salad like this at a deli. It was delicious! They added dried cranberries for sweetness. - 8/4/14


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    0 of 3 people found this review helpful
    Cole slaw goes with so many meals... - 2/19/13


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    Very Good
    0 of 3 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 3 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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    Good
    very tasty - 6/12/12


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    Very Good
    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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    Very Good
    Tasty! - 7/25/11


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    Incredible!
    VERY GOOD AND SO HEALTHY - 7/19/11


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    Very Good
    I also like to add bell pepper and sugar snap peas to my coleslaw. I do like the dressing to be a sweet sour, so I do add 2 tsp of agave nectar as well. Sometimes to jazz it up a bit more I swap out the apple cider vinegar and use a flavored vinegar like raspberry. - 7/16/11


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    Incredible!
    YUM!!!! - 7/12/11


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    0 of 1 people found this review helpful
    Can I substitute a different nut for the almond? I don't like almonds - 7/11/11