Characteristics
This is a delightfully refreshing and full of flavor raw, cabbage slaw. It offers excellent health benefits and nutrient-dense calories. It is rich in vitamins, minerals, healthy fats, and fiber. It is naturally low in sodium, cholesterol free, low in carbohydrates and offers some protein. Enjoy it on its own or as a side to a meal.
TYPE: Salad, Appetizer, Meal
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Raw
- 100% Plant-based / Vegan
- Gluten-free
- Wheat-free
- Grain-free
- Soy-free
- Corn-free
- Oil-free
- Peanut-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Green Cabbage
- Organic Walnuts
Dressing Sauce (for 2-3 cups of grated cabbage)
- 1 large Organic Lemon - for its fresh juice
- 2 - 3 TBSP Organic Tahini
- 1 -2 Organic Garlic Cloves OR Organic Garlic Powder
- 1/4 tsp Unrefined Sea Salt
- 1/4 tsp Organic Black Pepper
- 1/4 cup or more Filtered water
- OPTIONAL - 1 TBSP or more Organic Dried Herbs - variety of your choice
TOOLS:
- Food Processor
- Vitamix High-Powered Blender OR NutriBullet PRO
- Salad Bowls
- Stainless Steel Utensil Set
- Lemon Reamer
Preparation Steps
- Prepare the Cabbage:
- Wash the cabbage, peel the first outer layer(s) of the cabbage, remove the hard inner core, and cut the cabbage head into smaller chunks to prepare for shredding it using your food processor.
- Shred the cabbage using the food processor and transfer the shredded cabbage to a large bowl.
- Prepare the Dressing Sauce: You can make it by hand or using a high-speed blender. If making it by hand, you need to use garlic powder instead of fresh garlic cloves.
- Wash the lemon. Roll it around on the counter applying firm pressure to release the juices. Cut it in half and using a lemon reamer squeeze all of the lemon juice into a small bowl - in case it has any seeds to remove - before adding it into the blender (if you are using a blender).
- Peel the garlic cloves and add them to the high-powered blender OR add garlic powder to the bowl with lemon.
- Add the remaining ingredients to the blender or bowl and blend on high speed or mix thoroughly with a fork or spoon until it is smooth and creamy. If the sauce is too thick, add more water to thin out the consistency to your liking.
- Pour the sauce over the desired amount of cabbage and mix evenly.
- Add in a few handfuls of walnuts - crushed halves or pieces - to the cabbage salad.
- Serve and enjoy!
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
Walnuts
- excellent source of healthy fats, including omega-3 (ALA)
- provide some protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, specifically most vitamin B vitamins, including folate
- provide minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium, and calcium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support the cardiovascular system and nervous system
Sesame Seeds / Tahini
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A and most B vitamins, including folate
- provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, 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
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Herbs (fresh and dried)
- naturally low in carbohydrates and are virtually fat-free
- a source of fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide anti-fungal, anti-bacterial, and anti-microbial properties
- provide lots of vitamins, including vitamins A, C, some Bs, E, and K
- provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- 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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