Adventures in Meal Planning and The Most Delicious Chicken Noodle Soup Ever

Over the past 6 months, I've been working on creating weekly meal plans that feature nutritious meals that my family likes and that are fairly easy to pull together if you already have all the ingredients. My hope is that these meal plans can be reused many times and that they make our weekly grocery shopping trips easy and quick (since all of the ingredients are already listed). I also feel that cooking from scratch every day can easily become overwhelming and stressful if you don't have a plan in hand.

With a toddler and another one on the way, I don't have much time to spend thinking about what I am going to make each day and running to the grocery store constantly to make sure I have all of the needed ingredients. Since I'm also more of a Type A personality, I tend to get easily stressed out if I don't have a "plan" each week for what I'm going to make for dinner. I find that on days when I don't have a plan (or when I haven't thought ahead enough to, for example, soak some beans overnight or thaw some meat from the freezer the night before), this results in us ordering take-out or eating out because I don't want to deal with the hassle of figuring out what to make. Weekly meal plans have made cooking and shopping much more enjoyable for me and are a great asset if you want to make home-cooked meals but simply don't have much time in your day to spend thinking about all of the details (for instance, if you work a demanding job or have small children at home). With a plan for the week, I've managed to cut down on our grocery bill and reduce food waste because I only shop once a week and only buy ingredients that I know I am going to use.

Over these past few weeks I've been testing out my meal plans to see how well they work in practice. Sometimes I find that I need to tweak or rearrange a few things here and there (for example, I don't like eating pasta-based dishes more than once a week if I can avoid it and I try to include at least one dish that features some sort of seafood each week for all those brain-boosting omega-3s).

Last week, I had a little more time on my hands so I decided to take a break from my regular meal plans and try out a week of whole new dishes. And, boy, what a treat! I happened to find some really amazing recipes that are sure to become part of the rotation, including this amazing chicken noodle soup (from the blog Baker By Nature--you can access the original recipe here). Everyone loved it! Whatever you do, don't leave out the dill and lemon juice (I think the combination is what make this soup so amazing!).

Our Favorite Chicken Noodle Soup (From Baker By Nature)

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 10 minutes

Yield: 6 bowls

Serving Size: 1 bowl

Ingredients

• 1 pound skinless, boneless chicken breast tenders
• 4 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dried oregano
• 3/4 teaspoon salt
• 3/4 teaspoon ground black pepper
• 3 large carrots, peeled and diced
• 3 stalks celery, diced
• 1 very large onion, finely diced
• 8 cloves garlic, minced
• Big pinch of salt
• (1) 32 oz containers chicken stock
• 4 cups water
• 1 bay leaf
• 2 cups noodles of your choice, I used gluten free elbows
• Juice of 1 lemon, plus more for serving
• 1/4 cup to 1/2 cup fresh dill, chopped

Instructions

1. Preheat oven to 375 degrees (F). Place chicken tenders in a large baking dish lined with parchment paper. Drizzle with 2 tablespoons of oil and sprinkle with spices. Place in the oven and bake for 25 minutes, flipping the chicken at the half way point. Once cooked, pull into small chunks using two forks.
2. While the chicken is roasting, make the soup.
3. Heat remaining oil in a large, heavy bottomed soup pan over a medium flame. Add carrots, celery, and onion, and cook - stirring occasionally - for 8-9 minutes. Add garlic and salt and cook for another minute before adding the bay leaf, water and chicken stock. Increase heat to high, bring soup to a boil, then reduce heat to medium-low, stir in noodles, and simmer for 10 - 15 minutes, or until the vegetables are soft and the pasta al dente. Stir in cooked chicken, dill, and lemon juice. Taste soup to adjust seasonings, then serve at once.

Notes

* You may cook the noodles in the broth (as instructed in the recipe), but if you plan to have a lot of leftovers, you may also choose to cook the noodles in a separate pot, them stir them into each bowl right before serving. This helps keep the noodles fresh and not soggy.

Eggplant, Tomato and Onion Gratin

It's been a busy summer around here. We're settling in to our new place, doing some traveling, and adjusting to life in the suburbs. After a long tiring day today (for some reason, E was not in the best of moods, which meant I was not in the best of moods either), the last thing I felt like doing tonight was cooking. But, I had an eggplant I needed to use up in the fridge and I knew I wanted to try baking it. I found the following recipe online and I'm glad I gave it a go because I turned out quite delicious. It's a perfect summer recipe since it features two of summer's most prominent players: eggplant and ripe tomatoes. However, be prepared to have your oven on for about an hour, so save this one for a day when the heat hasn't gotten the best of you. (Also, it's called a "gratin" but the recipe doesn't include any cheese, just so you know. I was a little skeptical about this at first, but it actually worked out perfectly). I used avocado oil instead of butter for frying because I love this oil for cooking at high temperatures but butter would work just as well.

Eggplant, Tomato and Onion Gratin

1 large sweet onion, finely diced
3 cloves garlic, minced
2 or 3 sprigs fresh thyme (or 1-2 tsp dried)
1 bay leaf
3-4 tbs unsalted butter or oil (divided)
salt and pepper to taste
1 medium eggplant, sliced into 1/4-inch rounds
3-4 medium sized ripe tomatoes

Preheat oven to 400 degrees. In large skillet over medium heat, sauté the onions, garlic, thyme, bay leaf, salt and pepper in half the butter or oil (whichever you are using) until soft, about 4 minutes. Remove bay leaf from onion mixture.

Grease a 9x13 inch baking dish with the remaining butter/oil. Spread onion mixture over bottom of dish. Cover with overlapping rows of alternate eggplant and tomato slices. Season with salt and pepper and drizzle with remaining oil.

Cover and bake until eggplant is soft enough to cut with a spoon, about 45 mn. Uncover for last 15 mn or earlier if tomatoes are giving up too much liquid. Brush or spoon juices over top occasoinally to prevent top layer from drying out (I did this once about 40 mn into the cooking). The gratin should be moist but not watery.

Rustic Pork Ragu

I'm finally getting back into a good rhythm when it comes to meal preparation. When E was smaller, it was usually a bit of a scramble for dinner and we definitely came up with some interesting creations! Now, I'm back to having some time to plan most dinners each week and actually cook during the day (usually while the little one is napping). The big winner so far this week? Rustic Pork Ragu. I think using fresh rosemary is really what makes this dish so delicious (rosemary grows everywhere here so I just picked some that I found outside) but if all you have is dried rosemary, that should work too.

Rustic Pork Ragu
(from Real Simple magazine)

2 TBS olive oil
1 2 or 2.5 lb boneless pork loin
2 teaspoons kosher salt
1 tsp salt
1 tsp freshly ground black pepper
1 large onion, chopped
2 sprigs fresh rosemary, leaves picked and chopped
4 cloves garlic, chopped
1 35-ounce ca crushed tomatoes with juice
1 lb cooked noodles (pappardelle or other flat noodles work well)
grated parmesan or Romano, to taste

Heat the olive oil in a Dutch oven over medium-high heat. Season the pork with salt and pepper and sear on all sides until golden brown, 3 to 4 minutes per side. Remove the pork; set aside.

Add the onion, rosemary, and garlic and cook, stirring, until fragrant, about 2 minutes.

Add the tomatoes and their juices and stir with a wooden spoon, scraping any bits of pork stuck to the bottom of the pot. Return the pork to the pot.

Bring the liquid to a boil, then reduce heat. Cover the pot tightly and simmer on the stovetop until the pork is tender enough to fall apart, 2.5 to 3 hours.

Remove the pork and, when it is cool enough to handle, shred it into bite-size pieces. Add the shredded pork back to the stockpot. Simmer until hot.

Serve over the pasta with the cheese sprinkled on top.

Enjoy!!

“After a good dinner one can forgive anybody, even one's own relations.” 

                                                             ― Oscar Wilde, A Woman of No Importance

Southwestern Black Bean Burgers

J has been helping out in the kitchen a bit more lately since he has some free time right now. Last night, we made this yummy tuna casserole and black bean patties using the recipe below from the Moosewood Cookbook. I didn't know what to expect from the burgers since we had never made anything like them before. They were delicious! 

Make these on a day when you have some extra time on your hands because they do take a little while to put together. Also I recommend making salsa, pico de gallo, or guacamole to throw on top of them.

Southwestern Black Bean Burgers

from Moosewood Restaurant

Serves: 6

Ingredients

2 teaspoons olive oil

1 cup chopped onions

2 teaspoons ground cumin

1 teaspoon ground coriander

¼ teaspoon salt

Dash of ground black pepper

1 cup finely chopped mushrooms

1 cup grated carrots

1 fresh chile, minced or ¼ teaspoon cayenne

¼ cup orange juice

1 cup ground corn tortilla chips (Whirl tortilla chips in a food processor until they reach the consistency of coarse meal.

2 15-ounce cans black beans, rinsed and drained

1 large egg, lightly beaten

Instructions

Preheat oven to 375°

Warm the oil in a skillet on medium-high heat

Add the onions and cook for 5 minutes, stirring often.

Stir in the cumin, coriander, salt, and pepper and cook a couple of minutes until the onions soften.

Add the mushrooms, carrots, chiles, and orange juice.

Lower the heat to medium, cover and cook, stirring occasionally, about 8 minutes or until tender.

While the vegetables cook, combine the ground tortilla chips, beans, and egg in a large bowl and mash well with a potato masher, or pulse in a food processor and then transfer to a blow.

When the vegetables are tender, drain, and stir into the bean mixture.

Form the burger mixture into six patties (a heaping ½ cup per burger), and place on a lightly oiled baking sheet.

Bake in a preheated 375° oven for 25 minutes, until firm and lightly crusted.

Notes

Serve on romaine, topped with tomato and avocado salsa, or optional Monterey Jack cheese.

Baked Lima Beans

We've all been feeling a bit under the weather this past week, especially J, who seems to have caught a nasty cold on the plane ride home. So, in true Manon style, I've been turning to the best form of medicine out there to help fight off the germs in our household: food. Yesterday, I made a hearty veggie soup with some root vegetables from our CSA box. Today, I threw together a chicken soup with some leftover chicken pieces we had. I also made these delicious beans, which turned out to be the perfect comfort food for the cloudy day we had today: 

Baked Lima Beans 
Adapted from: http://www.beardandbonnet.com/mediterranean-style-baked-lima-beans-gluten-free-vegan/

1/2 lb. dried lima beans (I used small ones but large would work too)
1 quart water
1 bay leaf
1 cup of vegetable or chicken broth or water
2 Tbs vegetable oil
2 cloves garlic, minced
1 small yellow or white onion, chopped
1 can diced tomatoes (undrained)
2 tsp red wine vinegar
1 Tbsp tomato paste
1/2 Tbsp agave nectar
2 tsp dried oregano
1 tsp dried thyme
1 tsp salt
1/8 tsp ground nutmeg
freshly ground coarse black pepper

Rinse the lima beans and soak them overnight for 8 hours. In the morning, drain them and place them in a crockpot with fresh water (the water should cover the beans by about an inch or two). Cook them on low heat for about 6 or 7 hours or until tender.

When they are done cooking, preheat the oven to 375 degrees. Heat the oil in a dutch oven or medium sauce pan. Add the garlic and onion, cook for about 3-4 minutes, stirring often. Add the tomatoes, stock, red wine vinegar, tomato paste, agave syrup, spices, salt and pepper. Bring to a boil, stirring frequently, and allow the mixture to simmer for 10 minutes so that the sauce thickens and the flavors meld together. After 10 minutes, mix in the lima beans and bay leaf (if using a dutch oven) and bake beans for 30 minutes (covered), stirring occasionally. If using a sauce pan, transfer the sauce to a casserole dish, mix in the beans and bay leaf, and bake (covered) for 30 minutes.

Remove the lid for the last 5-10 minutes to reduce the sauce a little bit more. Allow beans to cool for 10 minutes before serving. 

Serves 3-4

Enjoy!

Summer Stir-Fry With Red Curry Sauce

Ah, summer.  The season of bell peppers, vine-ripened tomatoes, summer squash, eggplants, basil…the list goes on. For me, nothing beats summer produce. The summer harvest is so versatile and makes meals that are amazingly refreshing. It’s as if mother nature said “Hey, we know you don’t want to be standing in front of a hot oven right now, so here, have some foods that are better eaten raw or cold anyway!” Besides all of the wonderful salads you can throw together with this produce, there are also some tasty stir-fries you can make when you are in the mood for something quick and easy (since it never gets very hot here in the summertime, we really don’t mind using our stove most days, but this might not be the best recipe for those battling 90+ degrees…)

As I was pondering what to make for dinner tonight, I remembered that I had a bottle of Thai Red Curry sauce from Trader Joe’s sitting in my pantry and a fridge full of summer veggies from our CSA box last week, so here’s what we put together (this recipe is super flexible depending on what you have on hand, so don’t hesitate to play around with the amounts and ingredients):

Summer Stir-Fry with Thai Red Curry Sauce

Ingredients

·      3-5 summer squashes (depending on size), chopped

·      1 small or medium-sized eggplant, chopped

·      ½ yellow onion, chopped

·      3 garlic cloves, minced

·      1 or 2 bell peppers

·      a few tablespoons of vegetable oil (I used avocado oil)

·      Pre-made bottle of Thai Red Curry sauce (you can find it at Trader Joe’s, or you can use the Thai Kitchen paste that they sell at most grocery stores, or you make your own curry sauce: http://www.epicurious.com/recipes/food/views/Thai-Red-Curry-Paste-109465)

·      2-4 tablespoons of fresh cilantro or basil

Sauté the above veggies in the oil over medium heat until tender (10-15 minutes), covering the plan occasionally to steam them. When they’re done, add the curry sauce and serve over rice. Top with chopped cilantro or basil. Tofu or chicken would work well with this recipe as well. Enjoy!

·       

The Fight Against Aluminum: Finding a Natural Deodorant That Actually Works

Deodorant. It’s one of those things that many of us cannot live without (and for good reason). We use it on a daily basis, and yet, conventional deodorants are also arguably one of the most unhealthy substances we voluntarily apply on our bodies every morning.

Aluminum and parabens (chemicals used as preservatives) are two of the most common ingredients in most antiperspirant/deodorant products. Unfortunately, these chemicals (as well as many others used in these products) are toxic and harmful to our bodies, especially in large doses. The small dose we’re exposed to on a daily basis by applying deodorant is probably not what we need to worry about; the concern is with the cumulative effect of long-term consistent exposure.

[Sidenote: Please choose to use a deodorant over an antiperspirant! Sweating is a normal healthy process that detoxifies your body. Plugging your sweat glands (especially with a substance that contains aluminum and other harmful chemicals) is probably not the best idea.]

The research on the link between the chemicals found in deodorants/antiperspirants and the risk of breast cancer is mixed, but studies have hypothesized that parabens and aluminum can accumulate in breast tissue and have estrogenic effects, which may stimulate the growth of cancerous cells in the breast. [1] 

Many argue that the risks posed by aluminum present in deodorant are minuscule, especially when you consider all of the other sources of aluminum present in our environment that we are exposed to on a daily basis. Perhaps that is true, but why take chances and further expose yourself to this toxin when alternatives to aluminum-based deodorants exist and are readily available? You may be thinking that these natural alternatives are nowhere near as effective as chemical-based deodorants; it's true that the quest for a good natural deodorant can be a difficult and involved process. However, I urge you to invest the time and look for a natural deodorant that works for you. All bodies are different so what works for one person does not necessarily work for another. 

A few years ago, I began making my own deodorant using alcohol, water, and essential oils. Here’s how I did it: combine two parts alcohol (grain ethyl alcohol is best, but I used vodka since that’s what I had on hand) to one part water into a small refillable spray bottle. Add a few drops of essential oil if you'd like (I used lavender).

You can also use baking soda and coconut oil: http://wellnessmama.com/1523/how-to-make-natural-deodorant-beating-the-b-o-with-natural-deo/ . 

My homemade deodorant worked well, but truthfully, it wasn’t very practical. I had to let the liquid dry before putting on a shirt, which took some time and was hard to do when I was in a hurry to get out the door.

So, after a few months of using the homemade stuff, I began the quest for an effective and easy-to-use natural deodorant that was free of aluminum and parabens. It took a while for me to find something that worked with my body, but I am happy to report that I found one and I’m never going back. It’s called Primal Pit Paste (http://www.primalpitpaste.com/). Besides having a hilarious name,  it also has stellar reviews, suggesting that it probably works well for a lot of people. The ingredients? Organic coconut oil, non-aluminum baking soda, raw shea butter, arrowroot powder, and lavender essential oil (there's also a fragrance-free version, if you prefer). That’s it. No aluminum. No Parabens. No chemical-based fragrances.

 I ordered Primal Pit Paste online (opting for the strong version of the paste with the lavender scent), and after using it for over a week, let me tell you, this stuff works! It may cost $9 a pop, but I think it is well worth the expense. I’m also estimating that the jar will last me for at least 8 months, if not longer.

Remember, what you put on your body is just as important as what you put in your body, especially if we’re talking about a substance that you use every day. So pay attention to the products you use regularly, and don’t assume that the chemicals in them are safe simply because the cosmetic industry says they are.

Happy deodorizing! :)

  [1] Darbre PD, Aljarrah A, Miller WR, Coldham NG, Sauer MJ, Pope GS (January–February 2004). "Concentrations of parabens in human breast tumours". J Appl Toxicol 24 (1): 5–13

---

Greens, Peas, and Rice Soup

It’s been a while! I apologize for the lack of updates lately, but the pregnancy and full-time job are keeping me busy. My genuine attempts at eating healthy throughout this pregnancy have been met with varying degrees of success. I find that most days I am pretty exhausted from my workday and just want to sit and relax, instead of stand in the kitchen and cook dinner. However, I am making an effort to eat whole, unprocessed foods and fresh fruit and vegetables as much as possible. This soup turned out surprisingly well, so I thought I’d share it. I have a fridge full of veggies from my CSA box last week, so I threw in a combination of vegetables that I thought would work well together, and it turned out splendidly.

Greens, Peas, and Rice Soup

Ingredients

2 TBS butter

½ of a yellow or white onion, chopped

2-3 garlic cloves, minced

1-2 carrots, chopped

½ tsp red pepper flakes

2 TBS chopped fresh parsley (or 1 tsp dried)

½ tsp salt

black pepper to taste

1 cup of fresh peas (or frozen)

6 cups of vegetable, chicken, or beef broth (I used organic beef broth)

1 bunch collard greens, roughly chopped and stems removed (or whatever greens you have on hand—kale would work well too)

¾ cup short-grain rice (I used Arborio)

½ cup freshly grated Parmesan cheese (but cheddar will work too)

Directions

Melt the butter in a stockpot set on medium heat until sizzling. Add the onion, garlic, carrots, red pepper flakes, parsley, the salt and pepper and cook for 3-4 minutes. Add the peas (I used fresh peas because they are so much more flavorful but frozen will work just fine) and stock and bring to a boil. Reduce the heat to low and simmer, covered, for about 10 minutes, or until the carrots are tender. Add the greens and simmer for another 2-3 minutes (they cook very quickly).

Process half of the soup in a food processor or blender (or all of it, depending on your preference) until smooth. Return to the pot, stir in the rice and bring to a boil. Reduce the heat and simmer, covered, for 15-20 minutes or until the rice is cooked.

To serve, sprinkle soup with grated cheese.

Lentil Love!

I have always enjoyed the rich earthy taste of lentils. Besides being incredibly good for you, lentils are also known for being one of the more climate-friendly forms of protein out there (http://www.mnn.com/food/healthy-eating/stories/10-food-rules-to-live-by) because their production and cultivation produces far fewer greenhouse-gas emissions than, say, factory-farmed animals. They are loaded with iron and fiber, and their high levels of folate and magnesium can help protect your heart.

Lentils can be prepared in many ways (soups, salads, dips…) but I find that my go-to lentil recipe is still dahl, a classic Indian vegetarian dish. It is is amazingly simple to make, flavorful, and nutritious. You can find really easy and delicious dahl recipes online, but the recipe I have below is slightly more complex and one of my favorites.

This recipe is adapted from an online Fine Cooking recipe I found a while back. It makes quite a bit, so it is better to half the recipe if you are only cooking for 2 or 3 people.

Spicy Red Lentil Dahl

(Serves 6)

-       1 medium yellow onion, coarsely chopped

-       4 medium cloves of garlic

-       2 TBS peeled and chopped fresh ginger

-       1 jalapenos or Serrano chile, stemmed and chopped

-       2 TBS vegetable oil (I use grapeseed oil)

-       1 TBS curry powder

-       1 ½ cups red lentils

-       4 medium carrots, peeled and cut into 1-inch pieces

-       2 large Yukon Gold potatoes, peeled and cut into 1-inch pieces

-       1 tsp ground turmeric

-       salt & freshly ground pepper

-       1 cup fresh cilantro (optional, but recommended)

In a food processor, blend the onion, garlic, ginger, and chile until finely chopped (you may need to add a little water). [Alternatively, you could also just chop these very finely and fry them for a few minutes beforehand instead of blending them, if you prefer.]

Heat the oil in large pot over medium heat. Stir in the curry powder, onion mixture, lentils, carrots, potatoes, turmeric, 6 cups of water, and 1 ½ tsp of salt.

Bring to a boil over medium-high heat, and then reduce the heat to a gentle simmer. Cover and simmer until the vegetables are tender, stirring occasionally, for about 30 minutes. Season with salt and pepper and stir in the cilantro. Serve with basmati or brown rice. Enjoy!

"Vitality and beauty are gifts of Nature for those who live according to its laws." - Leonard Da Vinci

 

Fresh Salsa

Homemade salsa is truly a gem; it's easy to make, delicious, and can save you a lot of money in long run. All you need are a few key ingredients.

Here's the basic recipe I use:

Fresh Salsa 

Ingredients

• 2 cans of diced tomatoes
• 2-3 cloves of garlic, whole and unpeeled
• 1-2 green onions (depending on the size), chopped
• 1-3 jalapeño peppers (depending on your desired spice level)
• 1 TSP ground cumin
• 1/4 TSP salt
• 1/2 cup chopped fresh cilantro
• 3 TBS fresh lime juice

 

Directions
Cook the jalapeño peppers and garlic cloves (unpeeled) in a frying pan on high heat until the skin on the peppers and garlic are charred. Remove from pan and let cool. Meanwhile, throw all of the other ingredients in a blender, including the juice from one of the cans of tomatoes but not the juice from the other (I find that using both makes it too watery). Peel the peppers and garlic and add them to the blender. Coarsely chop ingredients in blender and....voilá!

"The cure for cancer will not be found under the microscope; it's on the dinner-plate."
- Biochemist Paul Stitt

 

Sautéed Chicken & Asparagus

One of my favorite resources for easy healthy recipes is the World's Healthiest Foods site (http://www.whfoods.com/). I signed up for their electronic newsletters and now get a recipe in my inbox every day. The website itself is a bit strange and it may feel as if they are just trying to sell you stuff, but once you get past all of the ads, you actually find some pretty useful information about different foods. I started trying out the recipes a while back and have been pleasantly surprised. The other night we made the "15-minute Healthy Sautéed Chicken and Asparagus" and it was delicious. We served it over white rice.

We tweaked just a few things and here's the way we made it:

Sautéed Chicken & Asparagus (from the World's Healthiest Foods website)

• 1 medium onion, diced
• 3 medium cloves, minced
• 2 TBS olive oil
• 1 TBS minced fresh ginger 
• 3 small boneless, skinless chicken breasts (preferably organic), cut into 1 inch pieces
• 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
• 3 TBS soy sauce
• 1 TBS rice vinegar
• pinch red chili flakes
• salt and pepper to taste
  
  Directions:
• Cut onion and mince garlic
• Heat olive oil in a 12-inch skillet. Sauté onion in oil for about 2 minutes over medium-high heat, stirring constantly.
• Add ginger, garlic, chicken, and continue to sauté for another 3-4 minutes, stirring constantly.
• Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.
  
  
  "God, in His infinite wisdom, neglected nothing, and if we would eat food without trying to improve, change or refine it, thereby destroying its life-giving elements, it would meet all requirements of the body." - Jethro Kloss
  
  

Delicious Coleslaw

I've been getting a lot of cabbage, carrots, and beets in my CSA boxes recently since they're in season, so I wanted to find a great coleslaw recipe. Up until now, I haven't much success in finding a coleslaw recipe I truly enjoyed. Many were bland and others had either too little or too much mayonnaise. I'm a purist when it comes to coleslaw, so I think you do need to include some mayo, but there's no need to overdo it. After some research and trial and error,  I came up with the following recipe. I always like a good kick in my salads, so I usually include pickled jalapeños but, obviously, you should adjust to your own preferences.

Coleslaw

1 head of green cabbage, thinly shredded

1/2 cup onion, finely diced (I've used both green onions and yellow onions and either one seems to work well)

2 large carrots, grated

1 small or medium raw beet, grated (these can be a lot of work to grate when raw but the addition brings great flavor and a pretty color to your salad)

chopped pickled jalapeños (optional)--I usually put in about 1/4 cup

chopped kalamata olives (optional)--also about 1/4 cup

1 cup mayonnaise

1/4 cup cider vinegar

1/2 cup white sugar

1 teaspoon dijon mustard

1 teaspoon black pepper

1 teaspoon salt

Toss the veggies together in a large bowl. Combine the dressing ingredients in another bowl, stir together, and mix into veggies. Let sit in the refrigerator for at least an hour before serving. I've found that the longer it marinates, the better the taste. For best results, use fresh veggies.