Recipe: Tex-Mex Coleslaw

Tex-Mex Coleslaw
From: the American Institute for Cancer Research
Makes 6 cups or 12 servings.

All you know for sure when served cole slaw is that it will have cabbage in it. The name comes from the Dutch word koolsla, which means "cool cabbage." There are as many kinds of cole slaw as there are cooks. But they all start with cabbage.

For many years, cole slaw meant not only cabbage but also mayonnaise. But in these more health-conscious times, cole slaws are often dressed with a vinaigrette instead. (This savvy approach also works well with potato salad.) Using an oil- instead of mayonnaise-based dressing could cut back some of the fat and calories as well as some of the concerns about spoilage in warm weather.

Scientists believe that cruciferous vegetables like cabbage contain natural phytochemicals that can alter cancer-related enzymes, reducing the damage caused by carcinogens. While broccoli has received most of the publicity for this research, the whole cruciferous family - including cauliflower, Brussels sprouts, kale, chard, bok choy, collards and radishes - contains related substances. These protective phytochemicals exist whether the vegetables are eaten cooked or raw. When served raw, however, cabbage retains more water-soluble nutrients, including vitamin C.

Further studies have shown that cabbage contains the phytochemical group called indoles, which seem to boost enzymes that make estrogen less effective at promoting breast cancer. Another study, of men, suggests that cruciferous vegetables such as cabbage may help prevent bladder cancer.

Cole slaw is an appealing way to serve this multi-talented cruciferous vegetable.

Tex-Mex coleslaw gets its zip from the mild tang of its dressing, but allows the sweet taste of all that good cabbage to come through.

1 1/4 lbs. green cabbage
1 small or medium onion, sliced
1/4 tsp. garlic powder (or 2 garlic cloves, minced)
2 tsp. sugar
1/3 cup red wine vinegar
3 Tbsp. extra virgin olive oil or canola oil
Hot pepper sauce to taste (few drops to 1/4 tsp.)
Salt and freshly ground black pepper, to taste

Remove outer leaves of the cabbage, then core and shred (by hand or food processor). Transfer cabbage to a large serving bowl.

Combine remaining ingredients in a blender or food processor and pure to make the dressing. Adjust seasonings to taste with pepper sauce, salt and pepper. (Dressing should have a mild, but not overpowering, tang.)

Add to cabbage and toss well.

Coleslaw can be made 2 to 3 days before serving if stored, covered, in refrigerator. Stir well, check seasonings and adjust, if needed, before serving.

Per serving: 47 calories, 4 g. total fat (less than 1 g. saturated fat), 4 g. carbohydrate, less than 1 g. protein, 1 g. dietary fiber, 9 mg. sodium.