Last week I met food coach Marion Egger. A food ‘coach’, you say? What is that? Well, similar to how a sports coach motivates, advises and trains athletes to improve their performance, a food coach does the same except with food. They assist clients in maximising their output by changing their input (ie. food intake).
Anyway, I really liked her cabbage salad, and so decided to play around with it.
The phyto-nutrient rich cabbage belongs to the “Brassica” family of vegetables. Other brassica veges are brussels sprouts, cauliflower, bok choy, kale, Chinese cabbage and broccoli.
I know cabbage is good for you. I mean, really good for you. It’s probably one of the most under-rated veges out there. The health benefits are impressive:
- Nutritious yet low in fat and calories. 100 g of leaves provide just 25 calories.
- Powerhouse of antioxidants (thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, isothiocyanates) which protect against breast, colon, and prostate cancers and help reduce LDL levels in the blood. LDL is the “bad cholesterol” peeps, in case you’re wondering.
- Rich in Vitamin C (61% of RDA per 100g). Regular consumption of vitamin C-rich foods helps the body develop resistance against infection and free radicals. Cabbage also contains essential vitamins B-5 (pantothenic acid), B-6 (pyridoxine) and B-1 (thiamin).
- It also contains minerals potassium, manganese, iron, and magnesium.
- Provides about 63% of RDA levels of Vitamin-K, which gives you strong healthy bones. In addition, vitamin-K is a known cure for Alzheimer’s as it limits neuronal damage in the brain.
Cabbage and Mushroom Salad
¼-½ head of white or red cabbage (shred finely with a knife)
½ Spanish onion
½ parsnip, thinly sliced
2 handfuls of roughly chopped broccoli
¼ carrot, thinly sliced
½ cup of sesame seeds
fresh lemon juice or apple cider vinegar
1 clove of garlic chopped
½ tsp cumin
½ tsp cayenne pepper or chilli powder
Mix all ingredients together and marinate for at least 30 mins.
The original recipe called for radish (instead of parsnip) and sunflower seeds (in lieu of sesame seeds).
Hope you like it as much as I do! 🙂