Heart-Healthy Blueberry Coleslaw
I love this dish so much. It makes me feel good eating it and it’s super easy to make. I can’t wait for you to try.
Heart-Healthy Blueberry Coleslaw
A crunchy, creamy, vibrant slaw with sweet blueberries, omega-rich walnuts, and a Thai-inspired twist.
Ingredients
For the coleslaw:
- 3 cups shredded green or Napa cabbage
- 1 cup shredded purple cabbage optional, for color, if not using add extra cup to the shredded green or Napa cabbage
- 1 cup shredded carrots
- 1 cup blueberries or more to your taste
- 1 cup chopped walnuts or other healthy nuts (see note below)
- 2 tablespoons hemp hearts (optional, for extra protein + omega-3s)
For the dressing:
- 1/2 cup vegan mayo with avocado oil
- 1 teaspoon Thaimee Chaing Mai Laab Chili Powder optional and or to taste
- 1 tablespoon wholegrain mustard
- 1 tablespoon rice vinegar or white wine vinegar or apple cider
- Juice and zest from one lemon
- 1 tablespoons honey or maple syrup or to taste
- pinch of seasalt optional
Instructions
Make the Dressing
- In a small bowl, whisk together the mayo, Thaimee Laab Seasoning, wholegrain mustard,rice vinegar, honey or maple syrup and a pinch of salt, if using.
- Taste and adjust — you want it creamy, tangy, and lightly sweet with a Laab-inspired kick.
Toss the Slaw
- In a large bowl, combine cabbage, carrot, blueberries, walnuts, and hemp hearts.
- Pour the dressing over and toss gently to coat everything evenly.
Chill & Serve
- Let the slaw sit for 10–15 minutes before serving to let the flavors meld.
- Top with a few extra blueberries, zest of lemon or a sprinkle of hemp hearts if you like.
Video
Notes
Why It’s Heart-Healthy
- Blueberries are rich in antioxidants and help support cardiovascular health
- Walnuts + hemp hearts provide plant-based omega-3s and protein
- Avocado oil mayo adds healthy fats without processed oils
Serving Suggestions
This slaw is incredibly versatile — serve it with:- Grilled salmon
- Baked or roasted chicken
- Grilled shrimp
- Or keep it plant-based and pair it with quinoa, tofu, or roasted sweet potatoes
Best Nuts for heart health:
1. Walnuts
- High in omega-3 fatty acids (plant-based ALA)
- May help reduce inflammation and improve cholesterol
- Linked to improved blood vessel function
2. Almonds
- Rich in vitamin E, magnesium, and monounsaturated fats
- May help lower LDL (bad) cholesterol
- Supports blood sugar control and artery health
3. Pistachios
- Packed with phytosterols, fiber, and potassium
- May help reduce blood pressure and improve lipid profiles
- Lower in calories than many other nuts
4. Pecans
- High in antioxidants and monounsaturated fats
- May help reduce oxidative stress and inflammation
5. Hazelnuts
- Good source of monounsaturated fats and folate
- May support healthy cholesterol levels and heart rhythm
6. Macadamia Nuts
- Very high in monounsaturated fats (similar to olive oil)
- May help reduce total and LDL cholesterol
7. Cashews
- Provide healthy fats, magnesium, and copper
- May improve HDL (good) cholesterol and overall heart function
Tips for Heart-Healthy Nut Consumption:
- Stick to raw or dry-roasted, unsalted varieties
- Aim for a small handful (about 1 oz) daily
- Avoid sugary or heavily salted mixes
- Nuts are calorie-dense—moderation matters
