This salad incorporates the goodness of cabbage and spinach, along with a delicious and nutritious salad dressing. It features healthy carbohydrates, fats and proteins, as well as lots of different micronutrients. It is naturally low in sodium, cholesterol free and rich in fiber.
TYPE: Salad, Appetizer
PREP TIME: < 15 mins
SEVINGS: not set, make according to personal needs
- Refined Sugar-free
- Baby Spinach (organic)
- Red Cabbage (organic)
- Tomatoes (organic)
- Pine Nuts (organic)
- 2 Lemons (organic)
- 1/4 cup of Olive Oil (organic, extra virgin)
- 1 Garlic Clove (organic)
- 1/4 tsp Sea Salt (organic)
- 1 tsp Dried Basil Leaves (organic)
- 1/4 tsp Cayenne Pepper (organic)
- 2 Tbsp Chia Seeds (organic)
- Optional - Water (filtered, natural spring)
- Food Processor or Manual Grater
- High Powered Blender (ex: Vitamix or NutriBullet)
- Cutting Board
- Salad Spinner (optional)
- Wash the baby spinach (unless it is pre-washed), remove excess water using salad spinner and chop up into smaller pieces. Place into large bowl.
- Manually or in food processor grate approximately an equal amount of red cabbage to spinach. Add to the salad bowl.
- Wash, core and cut up the tomatoes into small chunks. Add to the salad bowl.
- Toss the 3 vegetables in the bowl and sprinkle with pine nuts (or substitute another nut).
- Wash the 2 lemons and squeeze their juice into your blender.
- Pour in a roughly equal amount of olive oil to lemon juice (about 1/4-1/3 cup) into the blender.
- Peel and add the garlic clove into blender.
- Sprinkle in the sea salt, dried basil leaves, cayenne pepper and about 2 tablespoons of chia seeds.
- Blend the ingredients until smooth - mixture will turn white and thick.
- Add in some water if mixture is too thick, depending on how watery you like your dressing.
- Drizzle the dressing on the salad and enjoy.
Meal Nutritional Benefits
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function for more information, visit the spinach detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- member of the nutrient-dense cruciferous family
- Source of (in descending order): vitamin K, vitamin C, fiber, manganese, vitamin B6, folate, omega 3, vitamin B1, vitamin B2, calcium, potassium, vitamin A, tryptophan, protein and magnesium
- cleanses cells, fights free radicals, protects against cancers, promotes gastrointestinal health, promotes women’s health, promotes cardiovascular health and naturally can treat peptic ulcers
- red cabbage specifically has been shown to protect against Alzheimer’s disease
- For more information, visit the cabbage detailed overview from World’s Healthiest Foods
- Rich source of unsaturated fats
- Source of (in descending order): manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, zinc, iron, protein, vitamin B1, vitamin B3, potassium, vitamin B2, folate and vitamin B6
- enhance healthy arteries and cardiovascular health, promote healthy blood pressure, promote healthy weight and have been tested to suppress the appetite
- For more information, visit the pine nut detailed overview from Nutrition Data.com
- Rich in monounsaturated fat and polyphenols
- Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
- helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
- for more information, visit the olive oil detailed overview from World’s Healthiest Foods
- Adds a rich aroma to any meal
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control
- has anti-inflammatory, antibacterial and antiviral activity
- promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- Adds a spicy taste to any meal
- good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
- offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
- boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
- for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
- contains excellent mix of flavonoids that offer protection at the cellular level
- anti-bacterial, anti-inflammatory, and enhance cardiovascular health
- for more information, visit the basil detailed overview from World’s Healthiest Foods
- an excellent source of vitamins, minerals, essential fatty acids and antioxidants
- high in protein (about 3g/Tbsp) and fiber (about 5g/Tbsp)
- rich in manganese, zinc, phosphorus, calcium and copper
- may help to regulate blood sugar, cholesterol and healthy weight maintenance
- enhances bowel, digestive, cardiovascular and overall health
- Learn more about chia seeds from Nutiva.com
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries