Collard Green Slaw (“Super Slaw”)
BySarah Axtell, ND •July 28, 2023
I encourage all of my patients with osteoporosis to eat collards regularly as they are full of bone-building minerals, notably calcium. One cup of collards provides about 300 mg calcium- the same amount in a cup of milk! Tahini (found in the dressing of this “Super Slaw”) is also a good calcium-rich, bone-building food source. So yes, despite what the USDA would like us to believe, we can get calcium from non-dairy sources!
If not for your bones, at least eat collards for cancer prevention! Collard greens belong to the cruciferous vegetable family. Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol.
Orange juice is included in the recipe to not only provide sweetness but also to enhance the absorption of the iron in the greens. Green leafy vegetables, such as collard greens, are good source of iron, but they are a non-heme form of iron. This means they are not as easily absorbed compared to heme iron found in meat and poultry. We can enhance the absorption of the non-heme iron in greens by pairing them with a source of vitamin C, such as OJ and/or lemon. For more on super-food synergy, see this previous post.
Ok, ok…enough with the nutrition lesson and on with the recipe!
- 1 bunch collard greens
- 2 cups shredded purple cabbage
- 2 cups shredded carrots
- 5 green onions, chopped
- 1/3 cup chopped fresh herbs, such as cilantro, parsley, and basil
- 1/4 cup sesame seeds (I use Seaweed gomasio, which contains iodine-rich seaweed; I get this at Outpost or Whole Foods)
- 1/3 cup tahini
- 1/4 cup orange juice
- Juice of 1 lemon
- 2 TBSP apple cider vinegar
- 2 TBSP Tamari (gluten-free soy sauce), Bragg’s liquid aminos, or coconut aminos
- 1 TBSP dijon mustard
- 1″ piece of ginger, peeled
- Salt and pepper to taste
- Remove the coarse stems that run down the center of the collards. Stack the leaves and roll them tightly. Hold tightly. With a sharp knife, shave off each end into ¼-inch shreds.
- In a large salad bowl, combine the shredded collards, cabbage, carrots, and green onions and toss well.
- Make dressing: Add all of the dressing ingredients to a food processor or blender. Process until well combined.
- Drizzle the dressing over the veggies and toss.
- Top with fresh herbs and sesame seeds.
Collards are a hearty green and will hold up well for days in the fridge in the form of this creamy slaw. Enjoy!
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Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.