Healthy Cabbage Crunch Salad

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healthy cabbage crunch salad

Salads aren’t just for warm weather! This Healthy Cabbage Crunch Salad is hearty enough to satisfy your palette any time of the year. 

The key to the deliciousness of this Healthy Cabbage Crunch Salad is the dynamic fusion of flavors; bosc pear, jalepeno, sesame and of course, cabbage! It’s accomplished by the dicing and slicing of the whole food ingredients so each mouthful is a treat for the tastebuds and no single ingredient overpowers another.

Incredibly crunchy and satisfying, Healthy Cabbage Crunch Salad helps to curb those pesky temptations when your feeling a bit weak with your food choices. To turn this in to a more robust meal, add leftover chicken or turkey and top with fresh sliced cucumbers. 

Buy organic produce whenever possible! Follow the EWG’s Dirty Dozen list for guidance. 

INGREDIENTS:

SALAD
4 cups of shredded green cabbage (1/2 a large head)
4-5 brussels sprouts, shredded
4-6 leaves lacinato kale, stems removed and leaves sliced into small strips
4 scallions tops, sliced (greens only)
1 small jalepeno pepper, diced
1 Bosc pear, julienned and diced
1/2 cup sliced almonds
1 Tbsp sesame seeds
Pinch of sea salt and pepper

DRESSING
1/4 cup sesame oil
3 Tbsp apple cider vinegar
1 Tbsp honey
Pinch of sea salt and pepper

SENSITIVITIES:

  • Vegan
  • Gluten Free
  • Paleo
  • Low FODMAP

INSTRUCTIONS:

DRESSING:
In a small bowl, whisk honey and apple cider vinegar together until honey is dissolved and incorporated well. Slowly drizzle in sesame oil—while whisking constantly—to emulsify the oil and liquid together. Season with sea salt and pepper to taste. Set aside.

SALAD:
Shred cabbage and brussels sprouts in a food processor. Transfer to a large mixing bowl. Wash all produce. Add pear, jalepeno, scallions and kale to cabbage mixture. Mix well. Pour dressing over cabbage mixture and stir/toss to combine making sure the cabbage is lightly saturated and there is no dressing in the bottom of the bowl. Add sliced almonds, sesame seeds, and sea salt & pepper to taste. Mix well. Refrigerate for 2-3 hours for flavors to blend.

HOW TO SERVE:

Serving size: 1 cup

Servings per recipe: Approx 6

  • Healthy Cabbage Crunch Salad is delicious on its own but it’s even better if topped with sliced cucumbers, leftover chicken or turkey, and pomegranate seeds.
  • Grab some sprouted corn tortillas, grill a few pieces of fish with cumin and chili, top with cabbage slaw and fresh squeezed lime. Yum! 

RECIPE HACKS:

  • Out of fresh jalepeno? Stock up next time your at the market and prep to freeze. Wash, cut in half and seed peppers. Toss into a food processor and pulse until diced small. Spread out onto a parchment lined sheet and pop in the freezer for 30 mins. Stir and freeze 10 mins more. Transfer to a BPA-free freezer safe container or bag and store in freezer. Remove as much as needed when a recipe calls for it! 1Tbsp is approx 1/2 a large jalepeno. 

WHAT'S SO BENEFICIAL ABOUT THESE INGREDIENTS?

Jalepeno

  • Capsaicin has natural pain-relieving properties and can help alleviate headaches by blocking neuropeptides 
  • Also an anti-inflammatory, Capsaicin helps reduce pain and swelling for those who suffer from arthritis
  • Peppers kill the bad bacteria in the stomach which leads to ulcers and acid reflux
  • Capsaicin burns calories and fat so the heat you feel is actually burning away pounds

Cabbage

  • One of the best sources for the prevention of type 2 diabetes
  • 20 different flavonoids and 15 different phenols in cabbage which have antioxidant activity. An increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases.
  • Low in calories and low GI
  • High in vitamin K, an essential nutrient which regulates normal blood clotting (think injury). Also helpful for bone health: it may reduce bone loss, and decrease risk of bone fractures

Bosc Pear

  • High in pectin, a water-soluble fiber, which is not only good for the digestive system, but helps our bodies absorb vitamins and minerals from our foods. 
  • Quercetin, an antioxidant found in the skin of pears, can help to prevent cancer and protect us from Alzheimer’s disease
  • Pears contain phytonutrients, which are known to have anti-inflammatory properties. Beneficial for arthritis and other inflammatory conditions. 
  • Buy organic produce whenever possible. Follow the EWG’s Dirty Dozen list for guidance. 
  • Choose nonGMO products. 
  • Eat organic grass-fed beef, prairie raised chickens/eggs, and free roaming pork whenever possible. 
  • Chew your food! A general guideline is to count 20 chews before swallowing.
  • Drink half your body weight (in ounces) of water per day. 
  • Choose whole foods and high quality dairy.

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*Content on this and related sites in no way constitutes medical advice and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. I also advise you to consult with your medical doctor before changing your diet or lifestyle. Please see our Terms of Use for more detailed information. 

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Hello Friend!

I’m Lorri — The Nomadic Health Coach! I’m an Institute for Integrative Nutrition Health Coach, foodie, writer, and widow of a three-time cancer hero. I learned how to Live Well during my 10+ years as a caregiver to my late husband Klink, and want to share healthy living advice, tips and tricks so you can live a more sustainable and happy life.
Lorri Weisen

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3 Comments

  1. Avatar
    Paula December 20, 2017 at 5:27 pm - Reply

    Fancy, healthy and nutritionally beneficial. Go outside and grab a bite of sunshine food! Your life challenges with many others like my own presented the roots to grow and begin again. To life Lorri!

  2. Avatar
    Diane December 19, 2017 at 11:52 pm - Reply

    Thank you for the wonderful recipe. I plan on trying it for New Years.

    • Lorri Weisen
      Lorri Weisen December 20, 2017 at 3:38 pm - Reply

      Great Diane! It’s a refreshing change to all the “heavy” foods this time of year. Enjoy!

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