Whenever I feel like I've had a few days of not-so-great eating, a crunchy cabbage slaw always whips me back into shape! Just knowing I'll be eating nearly 1/4 head of cabbage makes me feel better, and all the fiber-rich veggies keep my digestion happy too (just make sure to chew well, and maybe add some kraut or kimchee :)
Since I mentioned digestion, be aware that while some of us can handle raw cruciferous vegetables just fine, others might not do so well. Members of the cabbage family contain goitrogens, which can inhibit thyroid function. This is mainly only problematic if eaten in too high doses (i.e. more than 4 servings a day) and if coupled with iodine deficiency (i.e. make sure to eat your sea vegetables!). Cooking, however, can help to inactivate the goitrogens, and can also make the tough cabbage leaves easier to digest. Be aware of how your gut feels 1-2 hours after eating. If you feel bloated, gassy, or uncomfortable, try steaming the cabbage next time and see if that helps.
Now on to the bright side! Cabbage is one of the best vegetables you can eat, mainly due to its potent anti-cancer effects. Cruciferous vegetables (which also include broccoli, Brussels sprouts, and cauliflower) contain more phytochemicals than any other vegetable family. Population studies consistently show that the higher the rate of cruciferous vegetable consumption, the lower the rates of colon, prostate, lung, and breast cancer. Additionally, cabbage is an excellent low-calorie source of vitamin C, potassium, folic acid, vitamin B6, biotin, calcium, magnesium, and manganese. BOOM!
While red cabbage is the star of this recipe, there are endless possibilities for other vegetables to include. Get intuitive at the farmer's market and choose whatever's calling to you...chopped cucumber, bell peppers, Napa cabbage, mint, basil, sprouts - whatever makes you feel like a total body "YES"!
The most time-consuming part of this recipe is all the chopping, so make sure to use a hand-held mandolin and food processor with the shredding blade to save time. I would just shred/slice more than enough for the recipe, and then save the rest all week to throw into salads or stir-fries.
- 1/2 red cabbage, sliced thinly on a mandolin
- 2 large carrots, shredded
- 1 medium golden beet, shredded
- 1/4 bunch cilantro
- 1/4 cup almond slivers, toasted
- 2-3 inch piece ginger, peeled and grated on a microplane grater
- 3 green onions, minced
- 1/4 cup coconut aminos (or tamari)
- 3 tbsp water
- 4 tbsp tahini
- 1 tbsp lime
- 2 tsp apple cider vinegar
- pinch of sea salt
- 1/2 tsp coconut nectar (or honey, optional)
- For the slaw, add all ingredients except cilantro and almonds to a bowl.
- For the dressing, add all ingredients to a blender and blend until smooth. (For the ginger, a microplane grater is easiest)
- Combine the slaw with the dressing and toss well. Add the cilantro and almonds last. Enjoy!