Tuesday, 11 Dec 2018

White Bean & Cabbage Slaw with Apples & Cider Vinaigrette – fANNEtastic food | Registered Dietitian Blog

white bean cabbage slaw

This refreshing, bright, and filling twist on traditional slaw makes a great side or light lunch, and has been a fun way for me to connect with my heritage through food. Thank you to AncestryDNA for sponsoring this post! 

white bean cabbage slaw

I’m excited to share this recipe with you guys today – not only because slaw is one of my favorite foods (that vinegar tang + CRUNCH = perfection), but also because this recipe was inspired based on my family’s geographic origins!

white bean cabbage slaw

Have you guys heard of AncestryDNA? It’s a company that uses a simple saliva test to discover your ethnicity and heritage. You can trace your lineage back generations and even find relatives and ancestors on their website – so cool! The at-home saliva test was fast and easy, and before I knew it my results were in. If you want to try AncestryDNA yourself, they have a sale going on right now through August 20 – only $59!

ancestryDNA kit

The test uncovers your origins from more than 350 regions around the world. Here are my official primary heritage results:


MY OTHER RECIPES


 

  • 41% Europe West (Belgium, France, Germany, Netherlands, Switzerland, Luxembourg, Liechtenstein)
  • 39% Ireland/Scotland/Wales
  • 8% Scandinavia (Sweden, Norway, Denmark)

I knew we had a lot of ancestors from western Europe but didn’t realize Ireland/Scotland/Wales would be so heavily in the mix, too! The results also showed migration patterns of my ancestors, which was interesting. And if you enter a family tree, their birth and death places will be incorporated into/plotted on your personalized migration map. I wish that my grandfather on my mom’s side was still alive, because he LOVED genealogy and would have been incredibly fascinated by AncestryDNA.

When I got my results, my friends at AncestryDNA challenged me to share a recipe that would help connect me with my roots. I love quintessentially German red cabbage, but that felt a little heavy for summer, so I decided a red cabbage slaw would be a better fit for August instead. And here we are!

white bean cabbage slaw

This recipe is so easy, and I love all the textures, colors, and fresh flavor. There is more protein and fat in this slaw compared to a traditional slaw, thanks to the sunflower seeds and white beans, so you can even make this a light lunch, although it also makes a fabulous side for summer BBQs as well.

white bean cabbage slaw ingredients

This slaw still tastes very European-inspired, but it’s much lighter than braised cabbage/bean dishes. It will also hold up well in the fridge for a few days, so this is a nice make-ahead packed lunch option as well!

white bean cabbage slaw

Here’s the full recipe. Enjoy it!

Yields 6 cups     adjust servings

White Bean & Cabbage Slaw with Apples & Cider Vinaigrette

Prep Time 15 minutes Prep Time

Cook Time

Total Time 15 mins Total Time

white bean cabbage slaw

Ingredients

  • 1 small head red cabbage, shredded
  • 1 small red onion, thinly sliced
  • 1 granny smith apple, finely chopped
  • 1 can white beans, drained and rinsed
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh dill
  • 1/3 cup roasted sunflower seeds
  • 3 tablespoons olive oil
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 1 tablespoon dijon mustard
  • salt & pepper, to taste

Instructions

  1. Combine the cabbage, onion, apple, white beans, parsley, dill, and sunflower seeds in a large bowl.
  2. In a separate small bowl or jar, whisk or shake the olive oil, vinegar, honey, mustard, and a pinch of salt and pepper until combined. 
  3. Drizzle the vinaigrette over the slaw ingredients and toss to coat. 
  4. Enjoy!

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Do you know where your ancestors come from? What are some dishes that you enjoy that help connect you to your ancestral roots?

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