Beating high blood pressure with crunchy nut coleslaw

Everyone loves coleslaw. This crowd-pleaser is made with green cabbage, carrot and radishes flecked with scallions, sweet raisins and roasted peanuts, tossed with a creamy dressing that is tasty, yet low in fat. Not only is it delicious, there are many health benefits to a crunchy coleslaw; here's how to make one at home.

Preparation time 15 minutes

Serves 4

• 1/2 head green cabbage, finely shredded
• 1 large carrot, coarsely grated
• 150 g (2/3 cup) raisins
• 4 scallions, finely chopped, with the white and green parts kept separate
• 30 ml (2 tbsp) reduced-fat mayonnaise
• 150 ml (2/3 cup) plain, low-fat yogurt
• 6 radishes, sliced
• 75 g (1/3 cup) unsalted roasted peanuts
• 45 ml (3 tbsp) chopped parsley or snipped fresh chives, or a mix
• Salt and pepper to taste

1. Mix together the cabbage, carrot, raisins and white parts of the scallions in a large bowl.

2. Stir the mayonnaise and yogurt together and season with salt and pepper to taste. Stir this dressing into the cabbage mixture and toss to coat all the ingredients.

3. Just before serving, stir in the radishes and peanuts, then sprinkle with the chopped green parts of the scallions and the parsley or chives.

• For a celeriac coleslaw, use 1/2 large peeled celeriac, cut into matchstick strips, instead of cabbage. Flavour the yogurt and mayonnaise dressing with 5 millilitres (1 teaspoon) Dijon mustard and 15 millilitres (1 tablespoon) mango chutney.
• Toss 1 cored and diced red-skinned apple with 30 millilitres (2 tablespoons) lemon juice, then stir into the coleslaw with 5 millilitres (1 teaspoon) caraway seeds.
• Add 125 grams (1/2 cup) canned or thawed frozen corn.
• Lightly toast 15 millilitres (1 tablespoon) pumpkin seeds and 30 millilitres (2 tablespoons) sunflower seeds and use to garnish the coleslaw in place of the herbs.

Roasted peanuts are a nutritious addition to this recipe. New research suggests that a daily intake of peanuts, peanut butter or peanut oil may help to lower total cholesterol, harmful LDL cholesterol and triglyceride levels, to protect against heart disease.

Each serving provides:

Key nutrients: 250 Calories, 90 Calories from Fat, 10 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 8 g Protein, 37 g Carb, 6 g Fibre, 125 mg Sodium

Blood pressure nutrients: 44 mg Vitamin C, 61 mg Magnesium, 780 mg Potassium, 166 mg Calcium