Which Super Foods are in your Recipes? | Fall Slaw Recipe

I came up with this Fall Slaw recipe for a clambake that we attended in the fall. It was originally posted on my Fit, Fun and Fashionable over 40 blog.
Unlike some typical Cole Slaw recipes, it uses yogurt.  I did use some mayonnaise, but there is more plain low-fat yogurt than mayo.  And I used honey instead of sugar.  I wanted it to be more Fall-ish than typical Cole Slaw.  Usually when I think of Cole Slaw, I think of summer time.  

But, when I think of Cranberries and Walnuts, I think of Fall.
So, I added Cranberries, Apples and Walnuts to make this recipe more for Fall.

This recipe is loaded with good for you foods. 
Take a look at what they can do for you!
Cabbage--Has more vitamin C than Oranges!  It also has Vitamin E, calcium, potassium and magnesium.
Apples--According to healthdiaries.com, apples have phloridzin and boron.  Both of these help increase bone density. And according to healthdiaries.com, the quercitin in apples may help protect brain cells from free radical damage that can cause Alzheimer's.
Dried Cranberries--add fiber and more Vitamin C.  Cranberries can also inhibit bacterial growth.  Be sure to try to get unsweetened versions when possible.
Walnuts--have Omega 3 Fatty Acids, Vitamin E and other antioxidants that may help prevent cancers.
Honey--has antifungal and antibacterial properties as well as antioxidants.  You would probably have to eat a whole lot of it to get the benefits, but I just feel better using honey, rather than white sugar. Organic, raw has the most antioxidants and benefits.
Plain Yogurt-- Has calcium and probiotics that can help your immune system. 

Here is the Recipe for Fall Slaw!

Ingredients
1/3 cup Mayonnaise -- I used the kind made with Olive Oil
1/2 cup Plain low-fat yogurt,  I use organic
2 Tbsp. Lemon Juice
1/4 cup honey
1/2 cup dried cranberries
1/2 cup chopped walnuts
(1) 16 oz. bag Cole Slaw 
1 Large Granny Smith Apple, peeled and diced
1 Large Red Apple, Peeled and diced

If you consider this a 12 serving side dish, each portion has 120 calories, 5 grams of fat, 1 gram of Saturated fat, 2 grams of fiber, 15 grams of sugar.  It has 26% of your Vitamin C, 4% of your Calcium and 2% of your Iron for the day.  It is also a good source of Manganese and Vitamin K. I got all of this nutritional info by creating my recipe at Self.com at their NutritionData page.  I love this website!  I've used it before when I wrote my Eat Your Rainbow, Kids!  post. 

So, what super-foods do you love to add to recipes?  

Check out WebMd's list of top 10 Super Foods!  The recipe above used 3 items from the list!


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