Red Cabbage and Carrot Salad with Homemade Dressing

It’s been a little while since I’ve written a post, don’t get me wrong…I did cook, just life got in a way and now being a busy mom of two kids…I found myself struggling to find extra time to do anything.  I also moved from a relatively small apartment in Brooklyn to a nice house in Northport, Long Island.  It’ been a crazy move for me, considering that I’ve lived in Brooklyn my whole life since coming to the US almost 18 years ago.   It’s been over 3 months now and believe it or not, we still have few boxes to unpack:)  But overall it was so worth it, not just because now we have a house with a back yard, but because I finally have a family, a new job I love and a man by my side with two beautiful girls.  What can I say, I guess some dreams to come true…you just got to believe it.    It hasn’t been easy, but no one said it will be…they just said it will be worth it!:)

Pumpkin-Farm

In this post I finally found time to post a recipe for the red cabbage salad that I’ve made two days before my move, while packing boxes:)  This recipe was born actually from not having much food around… just some cabbage, carrots and left over Feta Cheese which I always have a small stash in my refrigerator.  I am not kidding when I say that’s pretty much all I had left in terms of real food.  However, it turned out to be absolutely delicious!  I have done it again and again on numerous occasions and enjoyed it every time, I hope you will too.

Cabbage Salad

It is very easy to make and has numerous nutritional benefits, since it’s main ingredient is red cabbage.  Ever wondered why red cabbage is good for you?

“While green cabbage is the most commonly eaten variety, red cabbage offers more nutritional benefits as well as a hearty, robust flavor, according to the World’s Healthiest Foods website. Red cabbage contains a type of group of phytochemicals or compounds found in plant foods with disease-fighting properties known, collectively, as polyphenols. Polyphenols may offer antioxidant, anti-inflammatory and anti-cancer benefits. Red cabbage is low in calories, a good source of dietary fiber and a rich source of several vitamins:

redcabbage

Basic Nutrient Stats  - According to eLook.org, one cup of raw red cabbage, chopped, or about 89 g provides 27 calories, 0 g of fat, 1 g of protein, 7 g of carbohydrates, 2 g of dietary fiber and 24 mg of sodium. Red cabbage is rich in several vitamins, including vitamins A, C and K, as well as the minerals potassium and manganese. Red cabbage, in addition to polyphenols, is rich in beta-carotene, which offers antioxidant benefits.
Vitamins -One cup of raw, chopped red cabbage provides 993.2 IU of vitamin A, meeting 19 percent of the recommended daily value, or DV, for this nutrient. Most of its vitamin A is in the form of beta-carotene — the form found in most brightly colored vegetables and fruits. Vitamin A enhances immunity, aids in growth and development and promotes healthy eyesight. One cup of this veggie offers 50.7 mg of vitamin C, or 84 percent of the DV, and 40 mcg of vitamin K, or 56 percent of the DV. Vitamin C enhances immune system function, promotes gum health and aids in wound healing and collagen production. Vitamin K is essential for building and maintaining strong bones and blood clotting.
Minerals – One cup of raw red cabbage, chopped, provides 216.3 mg of potassium, or 9 percent of the DV, and 0.217 mg of manganese, or 10 percent of the DV. Many foods, particularly meats, dairy products and produce, are rich in potassium and cabbage is no exception. Potassium, a major mineral, is important for regulating heartbeat and blood pressure as well as promoting fluid balance within the body. Manganese, a trace mineral, is involved in energy metabolism, or converting carbohydrates, proteins and fats into energy for cells to utilize.
Polyphenols – Red cabbage is rich in a particular polyphenol group called anthocyanins. The World’s Healthiest Foods reports that about 100 g or a 3 oz. serving of raw red cabbage provides 196.5 mg of polyphenols — 28.3 mg of which are anthocyanins. The anthocyanin and vitamin C content of red cabbage is much greater than that of green cabbage. According to Ronald Wrolstad, Oregon State University professor of food science and technology, experimental evidence exists that shows certain anthocyanins have anti-inflammatory, anti-viral and anti-microbial properties.”

 

Sources:  Red Cabbage Nutrition Benefits.  Retrieved August, 9, 2013

Ingredients:

1 Table Spoon of White Basmatic Reduction
1 Teaspoon of Freeze Dried Garlic or 1/2 Teaspoons of Fresh Pressed Garlic
2 Table Spoons of Mayo
2 Table Spoons of Olive Oil
1/2 of Medium Red Cabbage
2 Medium Carrots
1 Table Spoon of Feta Cheese
1 Teaspoon of Wasabi Mayo (optional)
Salt/Pepper to Taste
 
How to make Red Cabbage Salad:
 
1.  Wash red cabbage, peel the top two layers and cut it in half.
 
Half of Red Cabbage
 
2.  Cut out the white part in the middle.
 Cabbage

3.  Than cut it in half again and use your madoline slicer to slice the cabbage on the lowest setting.

Cabbage-Ready-to-be-Shredded

Cabbage-Shreded

4.  Peel the skin and cut the ends of your carrots and then used a shredder to shred all your carrots. 5.  Now you are ready to make the dressing for your salad.  Add two table spoons of Mayo and two table spoons of Olive Oil to a bowl.

Cabbage-Olive-Oil-Sauce

6.  Then add 1 teaspoon of Freeze Dried Garlic or 1/2 teaspoon of fresh pressed garlic.

Cabbage-Dried-Garlic-Sauce

7.  Add 1 Table Spoon of White Basmatic Reduction and Salt and Pepper to Taste.

Cabbage-Dressing-White-Basmatic-Reduction

7.  Mix everything well.  You can also add dried of fresh herbs to taste.

Cabbage-Salad-Dressing

8.  Add the dressing to shredded carrots and sliced cabbage, top with some scallions and feta cheese.  I also like to add a dab of Masabi Mayo on top, it adds really unique flavor to this salad.  Wasabi Mayo is usually sold in any health food stores, it’s not as spicy as Wasabi, so a small amount of it is great to use with sushi, add to salads etc.    If you want to give your salad this nice round shape use a food rings to help you or a small bowl which can be turned upside down on another plate.

Cabbage-Salad

I hope you will enjoy it.  Feel free to share your versions of this salad too, I am always up for trying new things:)

Love,

Natalie

 

 

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