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Heart-Healthy Blueberry Coleslaw

A crunchy, creamy, vibrant slaw with sweet blueberries, omega-rich walnuts, and a Thai-inspired twist.
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Course: Salad
Cuisine: American
Servings: 4
Author: Hong Thaimee

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
Thaimee Laab Seasoning brings warm Thai spices that naturally support digestion and circulation

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
It’s light, satisfying, and perfect for spring and summer meals — at home or on a picnic blanket.

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