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October 20, 2022/Diet, Food & Fitness/Recipes

Recipe: Chia Coleslaw With Raisin Reduction

This vegan coleslaw adds healthy chia seeds — and minimizes the sugar without losing the taste

Chia cole slaw in a white bowl on a light background.

This spin on classic coleslaw includes chia seeds, vegan mayonnaise and a raisin reduction instead of sugar to up the health factor without sacrificing any of the taste. You can also substitute red wine vinegar if you don’t have any rice wine vinegar available.


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  • 1 tablespoon plus 1 teaspoon rice wine vinegar
  • 1 tablespoon plus 1 teaspoon lemon juice
  • 3/4 cup vegan mayonnaise
  • 1 tablespoon parsley, chopped
  • 1 tablespoon raisin reduction (see instructions below)
  • 1/2 teaspoon fresh garlic, minced
  • 1 tablespoon chia seeds
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 pound (about 1 medium head) red cabbage, fine julienne
  • 1 pound (about 2 heads) green cabbage, fine julienne
  • 4 ounces carrots, grated
  • 4 ounces sweet onion, finely minced


  1. Combine vinegar, lemon juice, vegan mayonnaise, parsley, raisin reduction, garlic, chia seed, salt and pepper and mix well. Let sit for 20 minutes under refrigeration to allow the chia seeds to swell.
  2. Add cabbage, carrot and onion and toss until well coated.
  3. Cover, label, date and refrigerate until ready to serve.

Nutrition information (per serving)

Makes 10 servings
Serving size = 1/2 cup

Calories: 150
Sodium: 230 mg
Sugar: 4.5 g
Cholesterol: 0 mg
Saturated fat: 2 g
Fiber: 2 g
Protein: 1 g
Total carbohydrate: 10 g

Recipe: Raisin Reduction

This raisin reduction recipe is a great way to sweeten recipes without adding processed sugars. Raisins also contain dietary fiber, protein and antioxidants. You can store the reduction in small containers in the freezer and take out as needed. The reduction will keep in the freezer for three months.


  • 2 cups golden raisins
  • 2 cups water


  1. Place raisins and water in a saucepan. Bring to a boil over medium-high heat, then reduce to a medium-low heat.
  2. Simmer uncovered until approximately 3 to 4 tablespoons of liquid remain, about 15 minutes.
  3. Let cool.
  4. Blend in blender, stopping to scrape the sides of the blender. Keep blending until the raisins have been fully pureed and are smooth.

Nutrition information (per serving)

Serving size = 1 tablespoon
Makes 1-1/2 cups or 24 tablespoons

Calories: 43
Sodium: 2.5 mg
Sugar: 9.5 g
Cholesterol: 0 mg
Saturated fat: 0 g
Fiber: 0.5 g
Protein: 0.25 g
Total carbohydrate: 11 g

— Recipe created by Jim Perko Sr., CEC, AAC.


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