When I first heard of “Crack Slaw” from the ladies in my free and private community, I was a confused by the name…crack slaw must be junk food right? Well I finally looked into it and found the recipe so I decided to give it a try. This is how I came up with this healthy crack slaw recipe.
I found the recipe but wasn’t happy with the amount of processed foods and gluten in the ingredients mentioned. As a real food nutritionist, what would I do? I upgraded the recipe by replacing all the processed foods with real food ingredients and removed any traces of gluten.
Along with the change in the quality of ingredients, I decided to twist the recipe a bit by bringing a note of creaminess to the texture. An easy way to this is to increase the content in fat in the form of mayonnaise…yummy!
Upgrade Your Mayonnaise
A healthy crack slaw recipe calls for healthy mayonnaise. I have been avoiding all the mayonnaise found on grocery store shelves – even health food store because of 3 reasons: type of oil used, sugar content and all artificial ingredients used to stabilize the product. Nearly all commercial mayonnaise is made from pro-inflammatory oil such as canola oil, soybean oil, sunflower oil, corn oil or vegetable oil. These oils are very high in Omega-6.
Although Omega-6 fatty acids are essential to human health, most Americans get too much Omega-6 and not enough Omega-3. This unhealthy ratio, to which commercial mayonnaise and other processed foods are main contributors, increases your risk of developing heart diseases, some cancers, type 2 diabetes and osteoporosis, as well as inflammatory and autoimmune disorders such as rheumatoid arthritis.
Regular mayonnaise contains about 1 gram of sugar per tablespoon which is not that high if you limit yourself to a tablespoon or two. However, if you think that you are making a healthy choice by choosing light, low-fat or fat-free mayonnaise, think again. Fat-reduced mayonnaise has the disadvantage of containing a lot more added sugar – more than 4 grams per tablespoon – which is the equivalent of a full teaspoon of sugar per tablespoon of mayonnaise.
In addition to containing pro-inflammatory Omega-6 oils and added sugars, commercial mayonnaise also contains a lot of artificial ingredients, such as preservatives, additives and monosodium glutamate, or MSG. In my online seminar “Why you low carb diet is not working for you”, I teach you that if you have been following a low carb high fat lifestyle and not achieving the health goal you desire, the reason might be in the quality of food you eat.
Primal Kitchen Mayonnaise
After years of making my own Easy Mayonnaise, I discovered a new player in the field of mayonnaise: Primal Kitchen Mayo. This healthy mayo stops all the issues I have ever had with commercial mayonnaise.
- It is made exclusively from avocado oil.
- Avocado oil is extracted from the flesh of the avocado, so it is technically a fruit oil, not a vegetable oil.
- Avocado is high in oleic acid, a monounsaturated Omega-9 fatty acid and low in Omega-6.
- Ingredients: Avocado Oil, Organic Cage-Free Eggs, Organic Egg Yolks, Organic Vinegar (From Non-GMO Beets), Sea Salt, Rosemary Extract.
- That’s it: no artificial ingredients, preservatives or colours.
- Sugar, Gluten, Dairy, Soy & Canola Oil Free
I have been using Primal Kitchen Mayonnaise for more than 3 months and absolutely love this product. It is by far the best tasting and most convenient mayonnaise I have ever used. There are 2 flavours available: regular and chipotle lime. For the Upgraded Crack Slaw recipe, I used the chipotle version to give the dish a spicy kick. You could also make the my easy mayo and add chipotle spice or sirrachia sauce to the mayo to get the same flavour mix.
Upgraded Crack Slaw Cooking Tutorial
You can watch me cook this healthy crack slaw recipe on my You tube Channel
Healthy Crack Slaw Recipe
- 2 cloves garlic, chopped
- 1/2 small onion, chopped
- 1 tbsp, lard or butter
- 1 lb, grass-fed ground beef
- 6 cups cabbage, chopped
- 2 tbsp. coconut amigos
- 1 tsp. apple cider vinegar
- 2 tbsp. sesame seed oil
- 1/4 tsp. black pepper
- 1/2 tsp. sea salt
- 2 tbsp. Chipotle and lime Primal Kitchen mayo or Easy Mayo with chipotle spices
- Start by heating your lard or butter in a large fry pan and add the garlic cloves and onion. Cook until fragrant.
- Add in a pound of ground beef and break up with a wooden spoon.
- Once your ground beef is browned, about 5-10 minutes, remove the beef from the fry pan and reserve.
- Keep the fat in the fry pan and add in your cabbage and cook until the cabbage begins to soften.
- Add in the coconut amigos, vinegar, sesame oil, salt and pepper and toss. Let cook for about 5 minutes until the cabbage wilts.
- Add in the mayonnaise and mix well. Remove from heat.
- Serve and enjoy!