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Healthy Caribbean Coleslaw with Pineapple and Coconut

Tropical Delight: Caribbean Pineapple-Coconut Coleslaw

Last modified: Nov 02, 2024. Originally posted: Feb 05, 2024
Cuisine
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Recipe Difficulty

This refreshing Caribbean-inspired coleslaw combines crisp cabbage with juicy pineapple chunks and toasted coconut flakes. The tangy-sweet dressing, infused with lime and a hint of jerk seasoning, brings a taste of the islands to your plate. It's a perfect balance of crunchy and creamy, with a tropical flair that will transport your taste buds to sun-soaked beaches.

Authors
No items found.
Total Time
53 minutes
Recipe Yield
6
Prep Time
20 minutes
Cook Time
3 minutes
Caribbean
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Introduction

Coleslaw, a humble side dish with roots in Dutch cuisine, takes on a vibrant Caribbean twist in this tropical version. The addition of pineapple and coconut is inspired by the abundant tropical fruits found throughout the Caribbean islands. This refreshing slaw gained popularity in the 1960s and 70s when Caribbean cuisine began to influence American palates, coinciding with increased tourism to the region. Today, it's a staple at beachside resorts and Caribbean-themed restaurants, offering a healthier alternative to traditional mayo-heavy slaws. The jerk seasoning in the dressing adds an authentic touch, paying homage to Jamaica's famous spice blend that has been used for centuries in Caribbean cooking.

Ingredients

• 1 medium head green cabbage (about 2 pounds), finely shredded

• 1 cup fresh pineapple, cut into 1/4-inch chunks

• 1/2 cup unsweetened coconut flakes, lightly toasted

• 1/4 cup red onion, finely diced

• 1/4 cup fresh cilantro leaves, roughly chopped

• 1/3 cup mayonnaise (preferably full-fat)

• 2 tablespoons fresh lime juice

• 1 tablespoon honey

• 1 teaspoon jerk seasoning (store-bought or homemade)

• 1/4 teaspoon kosher salt

• 1/8 teaspoon freshly ground black pepper

Instructions on how to make Healthy Caribbean Coleslaw with Pineapple and Coconut

Step 1:

Toast the coconut flakes in a dry skillet over medium heat, stirring constantly, until golden brown (about 2-3 minutes). Set aside to cool.

Step 2:

In a large mixing bowl, combine the shredded cabbage, pineapple chunks, cooled toasted coconut flakes, diced red onion, and chopped cilantro.

Step 3:

In a small mixing bowl, whisk together the mayonnaise, lime juice, honey, jerk seasoning, salt, and pepper to create the dressing.

Step 4:

Pour the dressing over the cabbage mixture and toss gently until all ingredients are evenly coated.

Step 5:

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow flavors to meld.

Step 6:

Before serving, give the coleslaw a quick toss and adjust seasoning if needed.

Frequently Asked Questions

Q: Can I make this coleslaw ahead of time?

A: Yes, you can prepare it up to 24 hours in advance. The flavors will continue to develop in the refrigerator.

Q: Is there a way to make this recipe less spicy?

A: Absolutely. You can reduce or omit the jerk seasoning, or replace it with a milder spice blend like Caribbean seasoning.

Q: Can I use pre-shredded cabbage to save time?

A: Yes, you can use pre-shredded cabbage or coleslaw mix. Just ensure it's fresh for the best texture and flavor.

Nutrition

Fat Content
14g
Saturated Fat Content
6g
Carbohydrate Content
15g
Fibre Content
3g
Sugar Content
9g
Protein Content
2g
Sodium Content
160mg
Calories
180

Notes

• For a lighter version, you can substitute Greek yogurt for half of the mayonnaise.

• If fresh pineapple is unavailable, canned pineapple chunks (drained well) can be used instead.

• To toast coconut flakes, heat them in a dry skillet over medium heat, stirring constantly, until golden brown (about 2-3 minutes).

• Jerk seasoning can vary in heat level, so adjust the amount to your taste preference.

• This recipe contains common allergens: coconut and eggs (in mayonnaise). It is gluten-free and dairy-free.

• For best flavor, allow the coleslaw to chill in the refrigerator for at least 30 minutes before serving.

Serving Instructions

Serve chilled as a side dish or as a topping for tacos or pulled pork sandwiches.

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. The cabbage may release some liquid, so give it a quick stir before serving.

Timing Tips

Toast the coconut flakes while prepping the other ingredients to save time. The coleslaw can be made up to a day in advance for better flavor development.

Chef's Tips

  • Don't overdress the coleslaw; start with less dressing and add more if needed.
  • For best texture, shred the cabbage thinly and evenly.
  • Taste and adjust the jerk seasoning before adding all of it, as spice levels can vary.

Variations

For a vegan version, use vegan mayonnaise and replace honey with agave nectar. For added crunch, mix in 1/4 cup of chopped macadamia nuts or sliced almonds.

Pairing Recommendation

Pair with grilled jerk chicken or fish tacos. For beverages, try a tropical rum punch or a crisp Sauvignon Blanc.

Seasonality

Best in summer when fresh pineapples are in season, but can be enjoyed year-round using canned pineapple.

Allergen Information

Contains coconut and eggs (in mayonnaise). May contain traces of tree nuts if variations with nuts are used. Gluten-free and dairy-free.

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