Gut Health Slaw

Let Me Tell You About This Slaw (Spoiler: I Never Measure the Apple Cider Vinegar)

If there’s a salad I make on autopilot, it’s this Gut Health Slaw. Honestly, I didn’t call it that until my sister insisted it had enough probiotic goodness to qualify for a fancy Instagram tag. I just thought of it as the colourful, gloriously messy bowl I’d throw together when I wanted crunch and zing. Once, I made a too-huge batch for a BBQ and ended up eating leftovers for breakfast—don’t judge until you’ve tried it with a fried egg on top.

Oh, and remember that time I accidentally bought purple cabbage instead of green? The slaw looked wild, but, actually, it was delicious. Local tip: if you get your cabbage from someone at the farmer’s market who calls you “love”, you have to make this at least once a week…

Why I Keep Coming Back To This Slaw

I make this slaw whenever I’m on the brink of ordering pizza (again!). My family, especially my youngest who claims to “hate cabbage”, requests seconds—probably for the honey-mustard dressing. Sometimes I make it just to use up whatever lonely carrots are giving me that sad look from the crisper. And, small confession, it rescued me when my kombucha batch turned vinegary—because it makes a killer slaw dressing base (I know, right?).

What You’ll Need (But Feel Free to Play Fast and Loose With This)

• 4 cups shredded cabbage (green, purple, or any blend—I usually grab whatever’s on sale. My grandmother swore by only green, but let’s be real: any crunchy cabbage works)
• 2 medium carrots, julienned or grated (I once used yellow carrots, and nobody noticed the difference)
• 1 green apple, sliced into matchsticks (If I’m out of apples, a pear works, though it goes a bit soft. Gotta say, I don’t recommend banana—long story!)
• 1/3 cup thinly sliced red onion (or spring onions in a pinch—you do you)
• 1/4 cup chopped fresh parsley (Cilantro is great too, unless your household is split like mine)
• 1/3 cup raw pumpkin seeds (sometimes I toss in sunflower seeds instead if the jar’s empty—no judgment)
• 1/4 cup sauerkraut or kimchi, chopped if chunky (Totally optional, but it’s how I justify calling this a “gut health” recipe. I’ve tried both, and kimchi’s got more bite!)
• 3 tbsp apple cider vinegar (You could use white wine vinegar in a pinch, but it’s not quite the same… I never measure this, truthfully)
• 2 tbsp extra virgin olive oil (Avocado oil sneaks in if I’m running low—still tasty!)
• 1 tbsp honey (or maple syrup whenever my vegan cousin is visiting—that stuff’s expensive!)
• 1 tbsp Dijon mustard (but if you’ve only got the yellow squirt bottle, knock yourself out)
• Sea salt and black pepper, to taste (aka one hefty pinch and a few grinds—don’t overthink it)

How I Throw It All Together

1. Shred or finely slice the cabbage. I use a good old box grater, but you can totally make a mess with a food processor—sometimes I do both, which is definitely overkill but sort of fun.
2. Add the julienned carrots, green apple matchsticks, sliced onion, parsley, seeds, and a scoop of sauerkraut or kimchi (if you’re brave). This is where I sneak a carrot stick or two, just to check for crunch, obvs.
3. In a big jar or small bowl, whisk (or shake) together apple cider vinegar, olive oil, honey, mustard, and pepper—no need to be precise. A proper emulsification guru might tell you to add the oil slowly, but I never bother and haven’t noticed a difference.
4. Pour the dressing over the veggie mix; toss it all like you mean it. Don’t worry if it looks a bit…lively. Give it a taste—add salt if it’s bland, or more vinegar if you’re feeling bold.
5. Let it sit for about 10 minutes before eating. Or don’t, if you’re starving (sometimes I can’t wait, and it’s still great just after mixing).

Stuff I’ve Learned—Good, Bad, and Weird

• If your sauerkraut is way too sour, just rinse it a bit—learned that the hard way.
• Don’t stress if you forgot the seeds; the slaw is still pretty dang good.
• And hey, if you toss the dressing together in a jar, just make sure the lid’s on tight. Ask me about the Dijon disaster of 2021 sometime.

I’ve Messed Around With These Variations

• Added shredded beetroot—looks a bit wild but delicious.
• Tried dried cranberries for sweetness; only my mum really liked that, so take it or leave it.
• Left out oil and just used more kraut brine—honestly, it was sour as all get-out. Wouldn’t recommend unless you REALLY dig vinegar.

Tools I Actually Use (or Improvise)

I usually use a box grater or a giant chef’s knife. But if all else fails, clean kitchen scissors actually work for the cabbage. No food processor? Don’t sweat it—just chop slower, maybe stick on some tunes.

How Long Does This Stuff Last? (Not That It Ever Gets Old)

It’ll keep in the fridge, covered, for up to 3 days—in theory. Real talk: ours never survives past day two, not even once. It does get a little softer the longer it sits, which is…actually pretty tasty.

Ways We Actually Eat This

Sometimes I’ll pile the slaw into pita bread pockets with some grilled chicken, or just eat it alongside baked potatoes. My eldest will literally eat this straight out of the bowl with wooden chopsticks because “it tastes better like that” (I have no idea why).

Things I Learned the Hard Way (So You Don’t Have To)

• I once tried to skip the resting stage—don’t! Ten minutes really does make a difference.
• Adding too much honey makes it weirdly cloying. Start with less; you can always add more.
• Don’t grate the apple too fine—it goes mushy and, honestly, looks a bit sad.

Questions I Actually Get (No, I Don’t Know What Gut Health Even Means)

• Do I have to use sauerkraut? Nope! But it gives it those fancy gut-friendly nutrients—if that’s your thing. Sometimes I skip it, especially if my partner’s around (he says it smells like feet—he’s wrong).
• Can I make this ahead of time? Absolutely! In fact, I think it gets better after a few hours. But, if you wait overnight, the apple can go a bit brown.
• What about allergies? You can totally leave out the seeds/gluten bits. I once used roasted chickpeas for crunch—kind of worked.
• Can I make the dressing less sharp? Try a bit more honey, or add a spoonful of plain yogurt if you like it creamy (I do, sometimes).

So there you have it—a bowlful of chaos, crunch, and probably my favourite thing to eat when it’s just me in the kitchen, dancing around like a fool. Enjoy your Gut Health Slaw, mate!

★★★★★ 4.20 from 43 ratings

Gut Health Slaw

yield: 4 servings

prep: 20 mins

cook: 0 mins

total: 20 mins

Gut Health Slaw is a crunchy, vibrant salad packed with fiber, probiotics, and healthy seeds. It features shredded cabbage, carrots, apples, red onion, and a tangy mustard vinaigrette, making it both gut-friendly and delicious.

🖨️ Print Pin Recipe

Ingredients

• 4 cups shredded cabbage (green, purple, or any blend—I usually grab whatever’s on sale. My grandmother swore by only green, but let’s be real: any crunchy cabbage works)
• 2 medium carrots, julienned or grated (I once used yellow carrots, and nobody noticed the difference)
• 1 green apple, sliced into matchsticks (If I’m out of apples, a pear works, though it goes a bit soft. Gotta say, I don’t recommend banana—long story!)
• 1/3 cup thinly sliced red onion (or spring onions in a pinch—you do you)
• 1/4 cup chopped fresh parsley (Cilantro is great too, unless your household is split like mine)
• 1/3 cup raw pumpkin seeds (sometimes I toss in sunflower seeds instead if the jar’s empty—no judgment)
• 1/4 cup sauerkraut or kimchi, chopped if chunky (Totally optional, but it’s how I justify calling this a “gut health” recipe. I’ve tried both, and kimchi’s got more bite!)
• 3 tbsp apple cider vinegar (You could use white wine vinegar in a pinch, but it’s not quite the same… I never measure this, truthfully)
• 2 tbsp extra virgin olive oil (Avocado oil sneaks in if I’m running low—still tasty!)
• 1 tbsp honey (or maple syrup whenever my vegan cousin is visiting—that stuff’s expensive!)
• 1 tbsp Dijon mustard (but if you’ve only got the yellow squirt bottle, knock yourself out)
• Sea salt and black pepper, to taste (aka one hefty pinch and a few grinds—don’t overthink it)

Instructions

1. 1
   Shred or finely slice the cabbage. I use a good old box grater, but you can totally make a mess with a food processor—sometimes I do both, which is definitely overkill but sort of fun.
2. 2
   Add the julienned carrots, green apple matchsticks, sliced onion, parsley, seeds, and a scoop of sauerkraut or kimchi (if you’re brave). This is where I sneak a carrot stick or two, just to check for crunch, obvs.
3. 3
   In a big jar or small bowl, whisk (or shake) together apple cider vinegar, olive oil, honey, mustard, and pepper—no need to be precise. A proper emulsification guru might tell you to add the oil slowly, but I never bother and haven’t noticed a difference.
4. 4
   Pour the dressing over the veggie mix; toss it all like you mean it. Don’t worry if it looks a bit…lively. Give it a taste—add salt if it’s bland, or more vinegar if you’re feeling bold.
5. 5
   Let it sit for about 10 minutes before eating. Or don’t, if you’re starving (sometimes I can’t wait, and it’s still great just after mixing).

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 180 caloriescal

Protein: 4 gg

Fat: 11 gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 18 gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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