Cooking for Wellness

Crunchy Coleslaw

Jan. 17, 2017

This side dish with crunchy texture and vibrant colors is more inviting than the usual dull and soggy deli coleslaw. This version is loaded with phytonutrients from the Napa cabbage, red cabbage (both are cruciferous vegetables), carrots and apple. You can also substitute shredded green cabbage or shredded Brussels sprouts to change up the recipe.

The salad is topped with Dijon mustard vinaigrette with a touch of sweetness from honey. We will be using walnut oil to make the salad dressing, which has a mild, nutty flavor. It also has a high concentration of omega-3 fatty acids that can help reduce inflammation in the body. Walnut oil does not stand up to high heat and should not be exposed to cooking temperatures above 425°F. It is best used in room temperature or cold dishes or sautéing over medium heat. Once opened, store in the refrigerator to maximize its shelf life.

crunchy coleslawServes:

  • 6


  • 2 cups Napa cabbage, thinly sliced
  • 1 ½ cups red cabbage, shredded
  • 1 cup matchstick carrots
  • 1 apple, cored and julienne cut
  • ¼ cup fresh parsley, chopped (or mint)
  • 1/3 cup chopped walnuts


  • 2 Tbsp walnut oil
  • 2 Tbsp apple cider vinegar
  • 2 tsp Dijon mustard
  • 2 tsp honey
  • ¼ tsp salt
  • black pepper, to taste


  1. In a large bowl, combine the Napa cabbage, red cabbage, carrots, apple and parsley.
  2. In a small bowl, combine the dressing ingredients. Whisk until creamy.
  3. Pour the dressing over the vegetables and toss to combine. Top with walnut halves.