Herb-Friendly Recipe: Cabbage Slaw With Basil

This colorful variation on coleslaw is heavy flavor, as well as fiber, vitamins, minerals and basil, a particularly healthy herb.

Ingredients

• 3 cups shredded green cabbage
• 1/2 cup shredded red cabbage
  1/2 cup grated carrots
• 1 grated Granny Smith apple
• 1 grated beet
• 2 teaspoons grated orange peel
• 1 teaspoon Agave syrup
• 1 teaspoon celery seeds
• 2 tablespoons apple cider or red wine vinegar
• 1 teaspoon Dijon mustard
• 5 tablespoons of extra-virgin olive oil
• 2 tablespoons chopped fresh basil
• 2 tablespoons chopped walnuts (optional)

Directions

1. Put apple cider vinegar, oil, mustard, orange peel, caraway seed and Agave syrup in a jar or salad dressing cruet, and shake to mix.
2. Place cabbage, carrot, apple, beet and basil in a bowl. Pour salad dressing over the mixture and stir well.
3. Add salt and pepper to taste. Sprinkle with chopped walnuts, if desired.

Ingredient health benefits

• Cabbage: Though it may not be the most glamorous source of nutrition, there are many reasons to put some cabbage on your plate. For instance, cabbage is rich in vitamin C, which boosts your immune system, and vitamin K, which helps maintain strong bones. It also has anthocyanins, which are antioxidants that might suppress inflammation. And the anthocyanins in cabbage may support your heart health.
• Carrots: These bright orange (and sometimes multicolored) veggies are a great addition to any recipe. Carrots are a good source of carotenoids, plant pigments that are loaded with excellent perks. Beta-carotene, a type of carotenoid, suppresses inflammation, keeps your cells structurally healthy and promotes eye health. Eating carrots may also lower your cholesterol levels, which your heart will love.
• Apples: You know what they say about an apple a day? Well, there might be some truth to that. The nutrients found in apples support many aspects of your health — from helping lower blood pressure and cholesterol to providing your gut with the resources it needs to keep moving along.
• Beets: There’s more to these ruby-red root vegetables than meets the eye. Beets have natural compounds called betalains that fight inflammation and free radicals. They’re also high in fiber and naturally occurring nitrates, which are great for your heart.
• Extra virgin olive oil: This celebrated cooking oil has really lived up to its stellar reputation. Extra virgin olive oil (or, as the cool chefs call it, EVOO) is full of vitamins, like vitamin E, and has the ability to fight inflammation, fungi, bacteria and tumors. That’s quite a tall order for a little green fruit.
• Basil: This common garden herb has a surprising list of benefits. Basil is high in antioxidants and may lower your blood pressure by causing your blood vessels to relax. Compounds found in basil might also support your mental health by improving your memory, reducing anxiety and boosting your mood.

Nutrition information* (per serving)

Makes 6 servings

Calories: 142
Protein: 1.2 g
Total fat: 11.9 g
Saturated fat: 1.7 g
Cholesterol: 0 g
Total carbohydrate: 9.2 g
Sugar: 6.7 g (0.9 g added sugar)
Dietary fiber: 2.3 g
Sodium: 40 mg
Potassium: 221 mg

*Recipe analyzed without walnuts.