Jalapeño and Pineapple Slaw

Pineapple tidbits bring the sweet and diced jalapeños bring the heat in this summertime slaw. Tossed in a simple vinegar and oil dressing, this salad is perfect for your next backyard barbeque.

Aug 01, 2024

Hello Recipes Made Healthy subscribers! I sure hope this issue of my newsletter is reaching you today. I’m not sure what happened on Tuesday when I originally sent out this Jalapeño and Pineapple Slaw recipe, but it only reached 25 percent of my wonderful subscribers. While I await feedback from Substack, I thought I would try it again. So, to the 75 percent of you that didn’t get this recipe, here you go (at least I hope so), and my apologies to those of you receiving this email twice.

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Today’s recipe is the result of some very prolific jalapeño plants in our garden. To make use of our bountiful supply, my husband came up with idea of a sweet (pineapple) and heat (jalapeño) cabbage slaw and oh my, is it delicious.

There’s no shortage of jalapeño peppers in our garden this summer.

Beyond the cool, crisp crunch that cabbage brings to this coleslaw, the nutrition geek in me loves the nutrients it supplies. Along with vitamin C, folate, and dietary fiber, cabbage contains substances called phytochemicals. Although phytochemicals offer no nutritional value, research suggests that they work together with other nutrients in food to protect us against disease. The phytochemicals found in cabbage and other cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and kale, appear to have potential anti-carcinogenic (cancer fighting) properties. Some phytochemicals may increase levels of cancer-fighting enzymes, while others seem to protect against tumor growth.

I used a traditional blend of green and red cabbage with carrots for the base of this slaw recipe. For superior flavor and crunch, I like prepping those vegetables from whole heads of cabbage and whole carrots rather than using a packaged coleslaw mix.

If you prefer to use a prepackaged slaw mix, a 12-to-14-ounce bag can be used to replace the thinly sliced green and red cabbage and shredded carrots in this recipe. Along with the dressing for this slaw, all you’ll need to add to your bagged veggie mix are pineapple tidbits, sliced green onions, and diced jalapeño peppers. Depending on your love of heat, use as many peppers as you prefer. Our garden-fresh jalapeños were a bit on the hot side, so two whole peppers were enough for me.

To your health,

Darlene

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JALAPENO and PINEAPPLE SLAW

Yield: 8 servings

Serving Size: about 2/3 cup slaw

Prep: 15 minutes

Ready: 20 minutes

INGREDIENTS

3 tablespoons neutral oil (such as avocado oil or canola oil)
3 tablespoons distilled white vinegar
2 tablespoons granulated sugar
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 cups thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 cup shredded carrots
1 can (8 ounce) pineapple tidbits packed in juice, drained (yields 1 cup tidbits)
1/2 cup sliced green onion
2 jalapeño peppers, finely diced
2 to 3 slices of jalapeño pepper (optional garnish)

DIRECTIONS

To prepare slaw dressing, whisk together oil, vinegar, sugar, chili powder, cumin, salt, black pepper in a small bowl and set aside.
To a large bowl, add green and red cabbage, carrots, pineapple tidbits, green onion, and finely diced jalapeño pepper. Add dressing and toss to coat. Place slaw in a serving bowl, garnish top with jalapeño slices if desired, and serve.

Nutrition Information per Serving

90 Calories, 5 g Total fat, 0 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 137 mg Sodium, 10 g Total carbohydrate, 2 g Dietary fiber, 8 g Total sugars, 3 g Added sugars, 1 g Protein, 0 mcg (0%) Vitamin D, 25 mg (2%) Calcium, 0 mg (0%) Iron, 74 mg (2%) Potassium