Baja Veggie Coleslaw Recipe
Raisins
Why should our kids eat raisins?
- Potassium! Raisins and dried apricots are one of our best potassium sources. In fact, last night we were trying to find potassium rich foods for the Trek I keep talking about. My husband is going to be one of two medical people there, and he’s concerned about dehydration. Potassium and sodium balance is essential.
- They are shelf stable without the use of chemicals! Stock up parents, these babies can last a long time stored properly.
- They are the top US source of Boron (a mineral for bone health)
- Raisins are high in phenols (an antioxidant that protects against oxidative damage)
- Protects against macular degeneration (important for my kids- my father in law is blind from it!)
Bottom line, share the raisins!!! I found this cabbage salad recipe on the Sunmaid raisin site, and am sharing it with permission. I’m always looking for salad recipes, beyond lettuce based boring salad.
BAJA COLESLAW
- 1/2 small head cabbage, washed and finely shredded (about 4 cups)
- 2 small carrots, peeled and shredded
- 3 green onions, thinly sliced
- 1 small sweet bell pepper, diced 1/4″
- 3/4 cup Sun-Maid Natural Raisins
- 1/2 cup cubed fresh or frozen, thawed mango
- 1/2 cup cubed fresh or frozen, thawed papaya
- 1 tablespoon sugar
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lime juice
- Chopped cilantro leaves for garnish
COMBINE
papaya
MIX
TURN
Makes 6 to 8 servings.
Nutrients per Serving: Calories 180; Protein 2.2g; Fat 7g (Sat. Fat 1g); Carbohydrate 29g; Dietary Fiber 4.7g; Cholesterol 0mg; Sodium 35mg
Daily Values: Vitamin C 93% Vitamin A 70% Dietary Fiber 19%
Baja Coleslaw
Ingredients
- 1/2 head, small (about 4-1/2″ dia) cabbage
- 2 small (5-1/2″ long) carrot
- 3 stalk green onion
- 1 small bell pepper, red
- 3/4 cup (not packed) raisins, seedless
- 1/2 cup pieces mango
- 1/2 cup 1″ pieces papaya
- 1 tablespoon sugar
- 3 tablespoon olive oil
- 2 tbsp lime juice
- 1/8 cup cilantro
Instructions
- Combine cabbage, carrots, onions, bell pepper, ½ cup of the raisins, mango and papaya in large bowl. Mix sugar, olive oil and lime juice in small bowl. Add to vegetables and fruit and mix thoroughly. Turn into a serving bowl and garnish with cilantro and remaining ¼ cup raisins.
Nutrition
www.superhealthykids.com
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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That sounds good. I’ll be making it! I also want you to know that we LOVED the black bean burgers – they are so good!
[…] This post was mentioned on Twitter by Healthykids, Healthykids. Healthykids said: Raisins are full of good healthy stuff! Phenols, potassium, Boron. Here is a salad recipe that raisins are… http://fb.me/DgkcbQu1 […]
Good to know! My grandma has macular and I had no clue rasins helped. Looks like that will be our new fruit snack!! 🙂
I love raisins! You are right… they are the original fruit snack. And they are soooo tasty.
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Just made that tonight — I didn’t have papaya so I doubled the mango and added a finely chopped granny smith apple for extra crunch. SO GOOD!! Thanks for the recipe!