EatSmarter exclusive recipe

Colorful Coleslaw

with Smoked Ham
4.333335
Average: 4.3 (3 votes)
(3 votes)
Colorful Coleslaw

Colorful Coleslaw - Hearty and filling - yet crisp and fresh and wonderfully light

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
225
calories
Calories

Healthy, because

Even smarter

Nutritional values

The immune system is happy: Together, white cabbage and orange per portion bring 100 percent of the daily requirement of vitamin C onto the plate. Plenty of vitamin E also has a positive effect on our coronary arteries.

Like all cabbage varieties, white cabbage also makes a tired intestine go haywire - but can have a flatulent effect. Kneading with salt (see step 2) makes the cabbage more digestible and reduces this undesirable effect.

1 serving contains
(Percentage of daily recommendation)
Calorie225 kcal(11 %)
Protein13 g(13 %)
Fat13 g(11 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E6.7 mg(56 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.5 mg(36 %)
Folate159 μg(53 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C98 mg(103 %)
Potassium794 mg(20 %)
Calcium195 mg(20 %)
Magnesium92 mg(31 %)
Iron3.6 mg(24 %)
Iodine15 μg(8 %)
Zinc1.6 mg(20 %)
Saturated fatty acids2.3 g
Uric acid119 mg
Cholesterol26 mg
Development of this recipe:
How healthy are the main ingredients?
Radish

Ingredients

for
2
Ingredients
½
small Green cabbage (about 14 ounces)
2 teaspoons
1 bunch
Arugula (about 2 ounces)
1 bunch
½
2 tablespoons
2 ounces
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Mandoline, 1 Bowl, 1 Teaspoon, 1 Salad spinner, 1 Citrus juicer, 1 Measuring cups, 1 Tablespoon, 1 Small skillet, 1 Wooden spoon

Preparation steps

1.
Colorful Coleslaw preparation step 1

Rinse cabbage and cut out the core. Cut cabbage into wedges, then slice into thin strips on a mandoline.

2.
Colorful Coleslaw preparation step 2

In a bowl, season cabbage with salt and add the oil. Using your hands, massage until cabbage is tender, about 10 minutes, then let stand 15 minutes.

3.
Colorful Coleslaw preparation step 3

Meanwhile, rinse arugula and spin dry. Reserve some leaves for garnish and chop the rest.

4.
Colorful Coleslaw preparation step 4

Rinse and scrub radishes, cut into thin slices on the mandoline and mix with cabbage and chopped arugula.

5.
Colorful Coleslaw preparation step 5

Squeeze out the orange juice. Add  2 tablespoons of juice to the cabbage mixture, then season with salt and pepper, mix well and let stand for another 15 minutes.

6.
Colorful Coleslaw preparation step 6

Toast hazelnuts in a dry pan until golden brown, tossing frequently. Cut ham into thin strips. Mix nuts, ham and sour cream into the slaw. Season with salt and pepper, garnish with reserved arugula leaves and serve.