Spicy and Tangy Buffalo Coleslaw Recipe
Recipe From Ruled.me:
Planning to throw a backyard barbeque party this summer? Take your BBQ to the next level by pairing it with this Buffalo Coleslaw from Ruled.me. It’s creamy and crunchy, like a perfect coleslaw should be. But here’s the twist: It also packs a spicy and tangy punch that will have you and your guests craving more. It’s the perfect side dish to round out the rich flavors of your smoked and grilled meats. It’s also quick and easy to make, so try to recreate this crowd-pleasing recipe today.
Spicy and Tangy Buffalo Coleslaw Recipe:
- 1/4 cup mayonnaise
- 1/4 cup organic hot sauce
- 1/4 cup apple cider vinegar
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 large green cabbage, thinly sliced
- 2 large ribs of celery, finely diced
- 1/2 medium-sized white onion, finely diced
- 2 tablespoons chopped chives
- 1 cup grass fed blue cheese, crumbled
- In a medium-sized bowl, whisk together the mayonnaise, hot sauce, apple cider vinegar, garlic powder and salt.
- In a large mixing bowl, toss together the green cabbage, celery, white onion, half the chives and half the blue cheese.
- Add the dressing to the cabbage and toss together.
- Serve the coleslaw with a drizzle of hot sauce, and the remaining chives and blue cheese sprinkled on top.
Cabbage Is Loaded With Many Beneficial Nutrients
Cabbage belongs to the cruciferous family of vegetables, along with broccoli, cauliflower and Brussels sprouts. It’s known to have cancer-fighting properties, as it contains high amounts of powerful phytochemicals like carotenoids, sulforaphane and isothiocyanates, which may help reduce the production of cancer-related hormones, inhibit tumor growth, induce apoptosis and detoxify carcinogens.1
Studies have shown that these compounds in cabbage not only help lower the risk for breast, prostate and colon cancers,2 but they also help reduce the levels of low-density lipoprotein (LDL) or “bad cholesterol” in the blood.3,4 In addition, cabbage nourishes your body with many beneficial vitamins and minerals, including:5
Cabbage is also a very good source of dietary fiber, which may aid in weight management, improve the gut microbiome, promote regular bowel movements and reduce the risk of premature death from any cause. Plus, it’s rich in folate, which is a necessary nutrient during pregnancy, since it lowers the risk for neural tube defects in infants.6
Apple Cider Vinegar Takes Flavors and Nutrition up a Notch
Unlike commercial vinegars that have been pasteurized and filtered, apple cider vinegar (ACV) is made through a traditional slow fermentation process that leaves it with many beneficial compounds like acetic acid, epicatechin, catechin and caffeic acid. Together, these components give ACV its antibacterial, antimicrobial and antioxidant properties. These compounds are also responsible for the following health benefits of ACV:
- Helps lower blood sugar levels: A study published in the journal Diabetes Care shows that ACV consumption may help improve insulin sensitivity in people with prediabetes by 34 percent and Type 2 diabetes by up to 19 percent. This antiglycemic effect may be caused by its acetic acid content, which helps regulate the digestion of complex carbohydrates.7
- Helps improve heart health: According to a study published in the Journal of Food Science, the chlorogenic acid content of ACV is responsible for promoting heart health, as it helps inhibit the oxidation of LDL and reduce the risk for cardiovascular diseases.8
- Aids in weight loss: A 2009 study published in the journal Bioscience Biotechnology, and Biochemistry investigated the ability of acetic acid to suppress body fat accumulation. Results show that this compound helped reduce body weight, BMI, visceral fat area, waist circumference and serum triglyceride levels. The researchers also concluded that daily intake of vinegar may be beneficial for inhibiting metabolic syndromes by reducing the risk for obesity.9
- Helps reduce the risk of cancer: A study published in the journal Medscape General Medicine suggests that the acetic acid in ACV provides antitumor effects. Its polyphenol content also helps fight against oxidative stress, which in turn lowers your susceptibility to cancer and other chronic diseases.10
Aside from the benefits mentioned above, ACV may also help boost your energy, detoxify your liver, inhibit Candida bacteria overgrowth, relieve various skin ailments, soothe sore throat, alleviate acid reflux and more.
Other Noteworthy Ingredients That Make This Recipe Stand Out
Aside from cabbage and ACV, this recipe also contains other flavorsome ingredients that boost its nutritional value, including:
- Celery: This vegetable is an excellent source of dietary fiber, vitamins A, C and K, potassium, folate and manganese. It also contains riboflavin, calcium, magnesium and vitamin B6.11 Research shows that it has powerful antioxidant properties because it contains various free radical-fighting compounds like caffeic acid, tannin, saponin and kaempferol.12
- Chives: This fragrant herb helps boost your body’s levels of vitamin A, calcium, iron, vitamin C, vitamin K, magnesium, copper and manganese.13
- Blue cheese: When made from grass fed milk, this type of fermented cheese is an excellent source of high-quality protein, amino acids, healthy fats, minerals like calcium and zinc, and vitamins A, D and B2.
Organic hot sauce also offers more than just a kick of spicy flavor. This sauce is usually made from chili peppers, which contain a bioactive plant compound known as capsaicin. This compound has a variety of medicinal properties like antioxidant, anti-inflammatory and antihypertensive properties, to name a few.14
Not All Mayonnaises Are Made Equal
Coleslaw is not complete without mayonnaise. However, most of the brands sold in groceries nowadays contain ingredients that may put your health at risk, such as high-fructose corn syrup and genetically modified organisms (GMO). With that in mind, make sure that you choose a product from a trusted organic brand when buying mayonnaise and other condiments.
Better yet, try to make your own mayonnaise at home to guarantee that only high-quality organic ingredients go into your food. Check my homemade mayonnaise recipe to learn how you can make your own version of this condiment using healthy, natural ingredients.
About the Blog:
Ruled.Me was created by Craig Clarke, a blogger who originally struggled with weight problems. The website not only focuses on the ketogenic diet as a way to lose weight, but as a lifestyle that can improve your quality of life. It contains dieting tips, strength and endurance exercises and various recipes for people who are struggling with their weight and nutritional deficiencies.
Sources and References
- 1 America Institute for Cancer Research, Phytochemicals: The Cancer Fighters in Your Foods
- 2 Curr Pharmacol Rep. 2015 Feb 1; 1(1): 46–51.
- 3 “Pick Your Way to Better Health” September 15, 2016
- 4 National Cancer Institute, Cruciferous Vegetables and Cancer Prevention
- 5 SelfNutritionData, Raw Cabbage
- 6 NIH Office of Dietary Supplements, Folate
- 7 Diabetes Care 2004 Jan; 27(1): 281-282.
- 8 Journal of Food Science May 8, 2014
- 9 Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43.
- 10 MedGenMed. 2006; 8(2): 61.
- 11 SelfNutritionData, Raw Celery
- 12 J Evid Based Complementary Altern Med. 2017 Oct;22(4):1029-1034.
- 13 SelfNutritionData, Raw Chives
- 14 Open Heart. 2015; 2(1): e000262.