5-minute Asian-inspired Coleslaw

Can barely muster up the energy to change the TV channel, let alone make yourself something to eat?

Enter one of the easiest ‘no brainer’ dishes ever.

I usually make a large batch and I’ve got lunch for the next few days.  Winner with hubby’s taste buds too.  For those interested, see this previous post regarding the nutritional benefits of cabbage, and especially its anti-aging properties.

Refreshingly light, this version skips the heavy processed mayo characteristic of traditional coleslaw.  If you’re not a fan of garlic omit one clove.

Sesame Seed ‘Slaw

1 cup shredded purple cabbage
1 cup shredded green cabbage
1 grated carrot
handful diced onion
lemon juice
2 garlic cloves, minced
1 tsp ground cumin
1 diced tomato
1 tsp sea salt
olive oil
apple cider vinegar
sesame seeds

Mix everything together in a large bowl.  Let the flavours develop for at least 10 minutes.  Adjust seasonings if necessary.

The colours in this dish make it appetizing to both the eyes and the tummy 🙂

To add more ‘bulk’ and turn this side dish into a complete meal, top with slices of avocado or throw in a mugful of sprouted chickpeas, buckwheat or quinoa for added protein.

Bahhh… Mondays.  Where did the weekend go?  Hope you survived yours in good nick.

rainbow coleslaw

rainbow coleslaw

Cabbage: The Chinese fountain of youth

raw cabbage saladLast 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 in the raw

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
Sliced mushrooms

Dressing:
fresh lemon juice or apple cider vinegar
tamari
1 clove of garlic chopped
½ tsp cumin
½ tsp cayenne pepper or chilli powder
EVOO

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! 🙂