Cabbage & Apple Slaw

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Let’s start this new year off right with a healthy recipe, packed full of vitamins and minerals. What kind of vitamins and minerals? ….Okay since you asked.

  1. Cabbage: This vegetable is part of the cruciferous family containing nutrients that may help reduce one’s risk of heart disease, stroke, cancer, and much more. Cabbage is also full of  vitamin C. Great for fighting off winter colds. Looking for more cruciferous vegetables to eat? Try broccoli, bok choy, cauliflower, collard greens, kale, turnips, radishes, arugula, and mustard greens. Learn more here.
  2. Apples: Sweet and delicious, apples contain both soluble and insoluble fiber. In total there’s about 4.4 grams of fiber per medium apple. A diet high in fiber has been shown to reduce the risk of breast cancer, diverticular disease, heart disease, type 2 diabetes, and constipation. Learn more here.
  3. Carrots: This root vegetable is a vitamin A rockstar just like sweet potatoes, dark leafy greens, winter squash, and bell peppers. Vitamin A is essential for numerous body functions including the immune system, reproduction, and most notedly eyesight.
  4. Lemon Juice: Fresh lemon juice is high in vitamin C, vitamin B6, folate, and potassium. I always use fresh juice as some of the nutrients get lost over time sitting in a bottle.
  5. Sesame Seeds: High in healthy monounsaturated fat, these seeds are great to sprinkle on any salad.

This recipe was inspired by a Hawaiian slaw recipe. To source the ingredients more locally, I’ve swapped out the pineapple for apples.

Sweet Cabbage Slaw

Ingredients:

  • 1/2 head red cabbage
  • 1/2 head green cabbage
  • 2 apples
  • 3 medium carrots
  • 1/4 cup lemon juice
  • 1 tbl rice vinegar
  • 1 tbl soy sauce
  • 1 tbl honey (or other liquid sweetener)
  • 2 tbl sesame seeds

What to do:

  • In a food processor shred the cabbage, apples, and carrots. If you don’t have a food processor, chop the ingredients by hand. Add the shredded mixture to a large mixing bowl.
  • In a small mixing bowl, combine the remaining ingredients for the dressing. Pour the dressing over the slaw, toss to coat the slaw, and sprinkle with sesame seeds. Let the slaw sit for at least 30 minutes, allowing the flavors to come together and cabbage to soften. This dish is even better the next day, in my opinion.

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