Characteristics
This salad offers an excellent way to enjoy the seasonal benefits of late summer when cabbage, apples and zucchini are abundant from local or homegrown sources. It is a juicy blend of slightly sweet and sour flavors, with a hint of spices brought out by the cinnamon it contains. It is rich in micronutrients and health enhancing phytonutrients. It is naturally low in sodium and fat, cholesterol free and high in fiber. This salad makes a great snack, meal or side to your favorite healthy meal.
TYPE: Salad, Snack, Appetizer
PREPARATION: < 15 mins
SERVINGS: makes a large bowl of salad to share among several portions, or store
- Raw
- Vegan
- Gluten-free
- Wheat-free
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Refined Sugar-free
- Oil-free
Goodies Needed*
INGREDIENTS:
- 1/2 of a medium Green Cabbage (organic)
- 2 Apples (organic)
- 1 Zucchini medium sized or 1/2 large sized (organic)
- 1 Lemon, juiced (organic)
- 2 TBSP (or more) of Apple Cider Vinegar (organic, raw)
- 4 TBSP (or more) Sesame Seeds (organic, raw)
- 2 tsp (or more) Cinnamon (organic)
- 1/2 - 1 tsp Unrefined Sea Salt or Himalayan Salt
TOOLS:
- Food Processor
- Cutting Board
- Knife
- Large Salad Bowl
- Forks, Spoons
Preparation Steps
- Wash and remove the outer layers of the cabbage, cut into half (store the other half). Cut the half into portions that will fit into the mouth of your food processor.
- Using a shredding disc, shred the cabbage and place into a large salad bowl.
- Wash the apples, cut and core them. Using the same disc, shred the apples using the food processor and place into the bowl with cabbage.
- Wash the zucchini, and use either the whole or half by shredding it using your food processor. Transfer to the salad bowl.
- Wash the lemon, and squeeze the juice completely into a small bowl or cup. Be sure that all seeds are removed and pour the juice into the salad bowl.
- Drizzle about 2 tablespoons of apple cider vinegar into the salad bowl (more can be added later if desired).
- Sprinkle the salad with at least 4 heaping tablespoons of sesame seeds (more can be added later if desired).
- Sprinkle in the salt and cinnamon.
- Stir the contents thoroughly several times to make sure all ingredients mix well together. Serve and enjoy. (Optional: decorate each serving with some cinnamon and sesame seeds on top - see photo.)
- Refrigerate leftovers for up to 3 days in a sealed or covered container.
Meal Nutritional Benefits
Cabbage (all varieties)
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, including vitamin A, C, K, and most B vitamins, including folate
- provides minerals, including potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Zucchini (Summer Squash)
- provides some carbohydrates, fiber, protein, and are virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Apple
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, including vitamin A, C, E, K, and some B vitamins
- provides minerals, including potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports digestive system and immune system health
- supports healthy blood sugar, blood pressure, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Apple Cider Vinegar
- provides numerous health, healing, and prevention benefits
- rich in enzymes and some minerals like potassium
- supports optimal digestion, including elimination and detoxification
- supports the immune system, and protects against infections
- supports optimal ph balance and energy levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.
Cinnamon
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
- provides vitamins, including vitamin A, K, and some B vitamins
- provides minerals, especially calcium, potassium, and iron
- supports optimal health, weight, healing, and prevention
- supports optimal digestion and immune protection
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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