Picnic Food

Several students have requested ideas to lighten up the picnic foods of summer. One of the favorites is this coleslaw recipe, not only is it delicious but offers some rich doses of nutrients while using seasonal produce.

The dressing replaces the traditional creamy mayonnaise or sour cream base by using cashew butter, it provides the creaminess while offering the rich nutrients of cashews known to create a calming effect in the body. Summer chillin’ at its best!

The dressing is excellent mixed up and kept in the refrigerator for any drizzling needs over greens, roasted vegetables or baked potato topping. The base of the slaw is full of cruciferous, those lovely cancer fighters that are crunchy and so good for you. Fennel is optional but provides an interesting flavor profile to the dish.

The salad is topped with sunflower seed kernels, providing crunch and so good for bone health.

For more information or to sign up for a class visit or call 815-748-8962.

Coleslaw with Creamy Mustard Dressing

Adapted from “At Home in the Whole Kitchen” Amy Chaplin


  • 2 tablespoons raw cashew butter
  • 2 tablespoons water
  • 1 small garlic clove, minced
  • 1 tablespoon unpasteurized
    apple cider vinegar
  • ¼ teaspoon sea salt, to taste


  • 7 cups thinly sliced greens;
  • kale, red cabbage, green cabbage,
    bok choy, or a mixture
  • 1 medium carrot cut into julienne


  1. Mix cashew butter and water until smooth.
  2. Stir in garlic, vinegars, mustard and pinch of salt and pepper.
    Add olive oil, mix until smooth and creamy, and season to taste.
  3. Toss together slaw and drizzle with dressing. Toss to evenly coat.
  4. Sprinkle with currants, raisins, fresh berries or sunflower seeds.