RECIPES
Healthy Vegan Coleslaw Salad
Step into the vibrant world of plant-based nutrition as we take a mouthwatering journey through the making of a healthy vegan coleslaw salad, all while unraveling the incredible benefits of rapeseed oil. This comprehensive guide is not just a recipe; it’s a lifestyle guide that will enlighten you on why rapeseed oil should be your go-to choice for a balanced diet. Get ready to elevate your culinary experience and make a nutritious choice for your health.
In the world of vegan cooking, simplicity and flavor are the keys to success. With Benvolio’s premium organic Rapeseed oil, you have a secret weapon to elevate your dishes. Whether you’re crafting vegan coleslaw salad, zesty dressings, or desserts, this versatile ingredient will delight your taste buds and impress your guests. So, don your apron, grab your favorite pasta, and embrace the zestiness of this delight. With Benvolio by your side, your culinary adventures will reach new heights. Cheers to delicious, cruelty-free cooking!
A Staple in a Balanced Diet
In a world bombarded with an array of dietary choices, rapeseed oil stands out as a cornerstone for a balanced, health-conscious diet.One of the many perks of rapeseed oil is its versatility in the kitchen. Its mild, nutty flavor makes it an excellent choice for sautéing, roasting, and even deep-frying. The high smoke point of rapeseed oil ensures that the fatty acids don’t break down into harmful substances when heated, retaining its nutritional profile.
While rapeseed oil is nutrient-dense, it’s crucial to remember that it is also calorie-dense, providing around 9 calories per gram. However, when used in moderation, its benefits far outweigh the caloric impact, making it a worthy addition to a balanced diet.
Unveiling the Health Benefits of Rapeseed Oil
Rapeseed oil, sometimes known as canola oil in various parts of the world, is a powerhouse of nutrients that have been linked to several health benefits. Originating from the seeds of the Brassica napus plant, rapeseed oil is a versatile and nutritional choice for those looking to enhance their overall well-being.
Nutritonal Profile:Rapeseed oil is an excellent source of essential fatty acids such as omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid), which are vital for brain function, inflammation control, and general cell growth and division[1]. It’s also packed with Vitamin E, an antioxidant essential for maintaining healthy skin and eyes, as well as strengthening the immune system[2].
Cardiovascular Health: One of the most compelling reasons to incorporate rapeseed oil into your diet is its potential for cardioprotection. The balanced ratio of omega-3 to omega-6 fatty acids in rapeseed oil is particularly beneficial for heart health, aiding in the reduction of cholesterol levels and improving lipid profiles[3].
Potential Cancer-Preventive Properties: Another notable health benefit is its potential anti-cancer properties. Although research is ongoing, the high levels of antioxidants, especially Vitamin E, have shown promising results in reducing the risk of certain cancers[4].
The Role of Premium Organic Rapeseed Oil
While all rapeseed oil offers health benefits, going the extra mile to choose premium, organic options can significantly amplify these advantages. The high smoke point of rapeseed oil ensures that the fatty acids don’t break down into harmful substances when heated, retaining its nutritional profile[5]. Organic rapeseed oil is often cold-pressed, meaning it undergoes minimal processing. This method retains more of the oil’s natural nutrients, including its rich antioxidant content and essential fatty acids[6].
Premium organic rapeseed oil is also devoid of artificial preservatives and chemicals, making it a more natural choice for those concerned about synthetic additives .Choosing organic not only benefits your health but also contributes to sustainable agriculture practices that are better for the planet. To sum up, the incorporation of rapeseed oil, particularly of the premium, organic variety, can serve as a game-changer in your dietary choices. And what better way to start than by whipping up a delicious, nutrient-packed vegan coleslaw salad? Happy cooking!
Ingredients
- 4 cups shredded green cabbage
- 2 cups shredded red cabbage
- 1 cup shredded carrots
- ½ cup chopped green onions
- ¼ cup chopped parsley
- ½ cup rapeseed oil
- ¼ cup apple cider vinegar
- 2 teaspoons honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Prepare the Vegetables: Wash and shred the green and red cabbage, carrots, and finely chop the green onions and parsley. Place all the shredded vegetables in a large mixing bowl.
- Make the Dressing: In a separate bowl or a jar with a lid, combine rapeseed oil, apple cider vinegar, honey or maple syrup, and Dijon mustard. Add salt and pepper to taste. If using, add the optional celery seeds. Shake or whisk until well combined.
- Combine and Mix: Pour the dressing over the shredded vegetables in the mixing bowl.
- Toss the Salad: Use salad tongs or hands to thoroughly mix the vegetables with the dressing. Make sure every bit of the coleslaw is coated.
- Chill and Serve: Cover the bowl with plastic wrap or transfer to an airtight container and refrigerate for at least one hour. This will allow the flavors to meld together. Coleslaw can be stored in the fridge for up to 3 days.
- Garnish: Before serving, sprinkle the chopped parsley over the top for extra flavor and a pop of color.
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References
Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy. https://pubmed.ncbi.nlm.nih.gov/12442909/
Shahidi, F., & De Camargo, A. C. (2016). Tocopherols and tocotrienols in common and emerging dietary sources: Occurrence, applications, and health benefits. International journal of molecular sciences, 17(10), 1745. https://pubmed.ncbi.nlm.nih.gov/27775605/
Lin, L., Allemekinders, H., Dansby, A., Campbell, L., Durance-Tod, S., Berger, A., & Jones, P. J. (2013). Evidence of health benefits of canola oil. Nutrition reviews, https://pubmed.ncbi.nlm.nih.gov/23731447/
Gropper, S. S., & Smith, J. L. (2012). Advanced nutrition and human metabolism. Cengage Learning. https://www.perlego.com/book/2728613/advanced-nutrition-and-human-metabolism-pdf utm_source=google&utm_medium=cpc&campaignid=15913700346&adgroupid=133123175915&gclid=Cj0KCQjw9fqnBhDSARIsAHlcQYR0rD8zeeuMS4dylxyCCLF43XP25Unjkjl80rKXKB6ll3GHKIDM5zEaAoqMEALw_wcB
Benbrook, C. M., & Baker, B. P. (2014). Perspective on dietary risk assessment of pesticide residues in organic food. Sustainable Agriculture Research. https://www.mdpi.com/2071-1050/6/6/3552
- Hallmann, E. (2012). The influence of organic and conventional cultivation systems on the nutritional value and content of bioactive compounds in selected tomato types. Journal of the Science of Food and Agriculture. https://pubmed.ncbi.nlm.nih.gov/22351383/
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