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Healthy Coleslaw With Yogurt

author image Molly Thompson
As a national security analyst for the U.S. government, Molly Thompson wrote extensively for classified USG publications. Thompson established and runs a strategic analysis company, is a professional genealogist and participates in numerous community organizations.Thompson holds degrees from Wellesley and Georgetown in psychology, political science and international relations.
Healthy Coleslaw With Yogurt
Cool, crisp coleslaw is a staple of summer cookouts and picnics. Photo Credit: PaulPaladin/iStock/Getty Images

Dieters or health-conscious eaters can enjoy coleslaw by using a few simple substitutions for traditional ingredients. One of the healthiest substitutions you can make is to replace the mayonnaise in traditional coleslaw recipes with low- or non-fat plain yogurt. Experiment with different ingredients to add color, zest and interesting flavor blends to your healthy coleslaw.

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Healthy Yogurt Dressing

Low-fat or non-fat plain yogurt is a healthy, lower-calorie substitute for the heavy mayonnaise used in traditional coleslaw recipes. Make a simple, healthy yogurt dressing for coleslaw by combining a cup of yogurt with three tablespoons of apple cider vinegar. Add a few poppy seeds, a tablespoon of honey or a little brown sugar for variety. Mix the ingredients until they are completely blended. You can also use this dressing for fruit salads.

Simple Healthy Coleslaw Ingredients

Make this basic, healthy version of coleslaw in a large salad bowl. Shred one medium-sized head of green cabbage. Add a half cup of shredded carrots and some shredded purple cabbage for color. Mix the ingredients until they are well blended and then toss with the yogurt dressing until all the coleslaw ingredients are coated. Sprinkle a few more poppy seeds on top.

Savory Options

For a zesty, savory variation, mix in a half cup of finely chopped red or yellow onions. Add some salt and pepper to taste, and replace the poppy seeds in the dressing with celery seeds. Stir a spoonful of lemon juice or spicy prepared mustard into the dressing before adding it to the salad. You may also want to stir in a few tablespoons of shelled sunflower seeds.

Sweeten Your Coleslaw

For a sweeter coleslaw, add a cup of finely chopped red or green apples to the slaw mixture. Add a little orange juice or honey to the dressing. You will also get a sweeter dressing if you use french vanilla yogurt instead of plain. When the coleslaw and dressing are mixed, finish by stirring in a half cup of raisins or dried cranberries.

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