Save with cabbage

Sweet-and-sour crunchy coleslaw is inexpensive, deliciously filling and nutritious. In tough economic times, fill 'em up with cabbage.

The humble cruciferous vegetable is known to reduce the risk of cancer and heart disease. Coleslaw is the perfect delivery vehicle for the vitamin C in cabbage, because the vitamin is readily available in the vegetable's raw form.

If you're feeding a crowd, using a shredded and bagged coleslaw mix eliminates the need for chopping.

While there are probably as many variations of coleslaw as there are cooks, This sweet-and-sour crunchy coleslaw is inspired by an upscale version that has been known to make frequent appearances on the Whole Foods salad bar.

What makes the store's version such a standout? It contains two distinctive ingredients: black sesame seeds and almonds.

Sesame seeds contain something known as sesaminol compounds that appear to reduce the risk of cancers and hearts disease. The black color also gives the slaw a striking visual presentation.

For even more crunch, almonds are high in monounsaturated fats, a "good" fat that can reduce the risk of heart disease.

We added jicama, which is a root vegetable with crunchy, white flesh similar to a giant water chestnut and a mildly sweet, nutty flavor. It also contains a fair amount of vitamin C and potassium.

SWEET-AND-SOUR CRUNCHY COLESLAW
Makes 10 servings.
2 tablespoons extra-virgin olive oil
1/3 cup white wine vinegar
1/4 cup sugar
1 package (16 ounces) classic coleslaw mix
1/2 cup sliced green onions
1 cup julienned jicama
2 tablespoons slivered almonds, toasted
2 tablespoons black sesame seeds, roasted
Combine olive oil, vinegar and sugar. Whisk until blended; set aside. Combine remaining ingredients in salad bowl. Drizzle dressing over all, toss and serve immediately.

Per serving: 97 calories (46 percent from fat), 5 grams total fat (1 gram saturated), 0 milligrams cholesterol, 11 grams carbohydrates, 2 grams protein, 11 milligrams sodium, 3 grams dietary fiber.

Recipe developed by professional home economists Kathryn Moore and Roxanne Wyss.

On the net:
>> About sesame seeds: http://chinesefood.about.com/od/foodingredients/a/sesame.htm
>> About jicama: www.sallys-place.com/food/columns/ferray_fiszer/jicama.htm
>> More recipes for those on a budget: http://www.allrecipes.com/Info/Living/Budget-Friendly-Meals/Main.aspx