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Red Cabbage and Apple Slaw: Boosts Your Health
A Crunchy Side Dish That Boosts Your Health
When you think of a healthy side dish, a creamy coleslaw might not be the first thing that comes to mind. But this Red Cabbage and Apple Slaw is a fresh, crunchy, and nutrient-packed upgrade that deserves a spot on your plate.
Made with crisp red cabbage, juicy apples, and a light vinaigrette or yogurt dressing, this slaw isn’t just a flavor booster—it’s a powerful ally for your gut, heart, and immune system. Whether you’re eating clean, trying to reduce inflammation, or just want something colorful and satisfying, this easy side dish delivers big benefits.
Why Red Cabbage Is a Superfood
Red cabbage (also called purple cabbage) is low in calories but high in nutrients. It’s a member of the cruciferous vegetable family, which is known for its anti-inflammatory and cancer-fighting properties. One cup of shredded red cabbage provides:
Over 80% of your daily vitamin C
A solid dose of vitamin K for bone and blood health
Anthocyanins, antioxidants that protect your brain and heart
Fiber, to support digestion and help you feel full longer
Thanks to its deep color, red cabbage also offers more antioxidants than green cabbage. These pigments help protect your cells from oxidative stress and may reduce the risk of chronic diseases.
🍎 Apples: Crunchy, Sweet, and Great for Your Gut
Adding apples to your slaw isn’t just for taste—it’s also a smart nutrition move. Apples are rich in soluble fiber (especially pectin), which helps:
Lower LDL (bad) cholesterol
Regulate blood sugar levels
Support a healthy gut microbiome
They also contain polyphenols, natural compounds that fight inflammation and may improve heart and brain health.
The sweet crunch of apples perfectly balances the earthy cabbage, making this slaw refreshing and satisfying.
💚 Health Benefits of Red Cabbage and Apple Slaw
This vibrant slaw is more than just a side dish—it’s a functional food that supports your health in several ways:
1. Improves Digestion
The high fiber content in both cabbage and apples promotes healthy digestion, keeps things moving, and nourishes beneficial gut bacteria.
2. Fights Inflammation
Antioxidants like anthocyanins and vitamin C reduce inflammation, which plays a role in everything from joint pain to heart disease.
3. Strengthens Immunity
With a vitamin C punch from both the cabbage and apples, this slaw helps your body fight off colds and infections.
4. Supports Weight Loss
Low in calories and high in fiber, it keeps you full and helps prevent overeating—perfect for anyone watching their weight.
5. Boosts Heart Health
Apples may help lower cholesterol, while red cabbage supports healthy blood pressure thanks to its potassium and magnesium.
🥗 How to Serve It
This slaw is versatile and can be enjoyed in many ways:
As a side dish with grilled chicken or salmon
In a wrap or sandwich for a crunchy texture boost
On top of tacos or grain bowls
As a light, refreshing lunch salad on its own
For dressing, go light with apple cider vinegar and olive oil, or use Greek yogurt and Dijon mustard for a creamy but clean option.
Final Thoughts
This Red Cabbage and Apple Slaw is proof that simple ingredients can deliver major benefits. It’s crisp, colorful, easy to make, and incredibly good for your body. Whether you’re eating for energy, gut health, or glowing skin, this slaw fits the bill.
Try it this week and give your meals a healthy crunch!
Red Cabbage and Apple Slaw Recipe
Equipment
- 1 Large mixing bowl
- 1 Sharp knife or mandoline
- 1 Cutting Board
- 1 Small whisk or fork
- 1 Measuring spoons
- 1 Vegetable grater or food processor (optional)
Ingredients
- 3 cups Shredded red cabbage
- 1 Large Apple julienned (Fuji, Gala, or Honeycrisp work well)
- 1 Medium Carrot shredded
- 2 tbsp Fresh Lemon Juice or apple cider vinegar
- 1 tsp Olive Oil
- 1 tsp Honey or Maple syrup
- 1/2 tsp Dijon Mustard optional for extra tang
- Pinch of salt and black pepper to taste
- 1 tbsp chopped parsley optional garnish
- 2 tbsp Optional: toasted sunflower seeds or pumpkin seeds for crunch
Instructions
- Thinly slice the red cabbage using a sharp knife or mandoline.
- Julienne the apple into thin matchstick slices (leave the skin on for extra fiber).
- Shred the carrot using a grater or food processor.
- Mix the slaw:
- Add the cabbage, apple, and carrot to a large mixing bowl. Toss gently to combine.
- Make the dressing:
- In a small bowl, whisk together the lemon juice (or apple cider vinegar), olive oil, honey or maple syrup, Dijon mustard (if using), salt, and pepper.
- Combine:
- Pour the dressing over the slaw mixture. Use tongs or clean hands to toss until everything is well coated.
- Let it rest:
- Allow the slaw to sit for 10–15 minutes at room temperature (or refrigerate) so the flavors can meld.
- Serve and enjoy:
- Sprinkle with chopped parsley and optional seeds before serving.
Notes
Nutrition (Per Serving - Approximate)
Calories: 120 (1 cup serving) Protein: 1g Carbohydrates: 17g Fiber: 4g Sugar: 10g (natural from apples and cabbage) Fat: 6g Saturated Fat: 1g Cholesterol: 0mg Sodium: 90mg
Calories: 120 (1 cup serving) Protein: 1g Carbohydrates: 17g Fiber: 4g Sugar: 10g (natural from apples and cabbage) Fat: 6g Saturated Fat: 1g Cholesterol: 0mg Sodium: 90mg
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