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Friday, Aug. 22, 2014

Plate of healthy summer slaw

Thursday, September 8, 2011

(Photo)
Food is the best medicine.

Each week, new studies are released revealing the benefits of food in maximizing robust health and sharp thinking.

Increase your stamina and disease resistance by using the MyPlate model -- half of my plate should be filled with fruits and vegetables -- the more colorful, the better.

One-fourth of the plate should be protein (about the size of your palm) and one-fourth grain products.

Then add dairy.

A storehouse of nutrition is found in the fruits and vegetables, so let's eat up.

Here is a great carb-wise cole slaw recipe, safe for diabetics and good for us all.

Cole slaw -- to your health

Salad

Combine the following in a large bowl and toss well:

* Three cups shredded green cabbage (about one-half a head),

* Two cups shredded red cabbage,

* One cup shredded carrot,

* (Optional -- one-half chopped green pepper and one-fourth minced onion), and

* One-half cup golden raisins.

Dressing

Blend together, add to slaw ingredients and toss well:

* One-third cup low-fat mayonnaise,

* One-fourth cup plain reduced fat yogurt,

* Two tablespoons apple juice concentrate,

* Two tablespoons poppy seeds, and

* Two tablespoons red wine vinegar.

The carbs are healthy carbs, with a bonus of three grams fiber and even three grams protein.

One fruit, one vegetable and one fat exchange.

Adapted from Diabetic Meals in 30 Minutes-Or Less, Robyn Webb: American Diabetes Association.

You can call us at the Extension Office in Clay and Owen counties for more information or talk about other Food, Family, Fitness and Family Finance issues that affect your home and family.

Owen County Office: 812-829-5020.

Clay County Office: 448-9041.

There is an Indiana Extension Homemaker Club near you.

Purdue Extension is an affirmative action/equal opportunity institution.