Recipe: Holiday Cabbage Slaw With Dried Cranberries

This slaw is not only flavorful and delicious, but it also boasts some super-healthy nutrients, including cruciferous vegetables, such as cabbage, broccoli and kale. And this recipe is low in calories but high in nutrients like fiber, heart-healthy monounsaturated fats and vitamin C.

Ingredients

For the slaw

• 1/3 medium head green cabbage, thinly shredded
• 1/3 medium-head red cabbage, thinly shredded
• 2-3 large sweet and tart apples such as Granny Smith, sliced very thinly
• 1/2 cup dried cranberries, dried cherries, or raisins
• 3/4 cup pecans

For the dressing

• 1/2 cup apple cider vinegar
• 2 tbsp extra virgin olive oil
• 3 tbsp light cranberry juice
• 1/2 tsp clove
• 1/2 tsp cinnamon

Directions

1. Combine slaw ingredients.
2. Whisk together dressing ingredients, then add dressing to slaw, tossing gently.
3. Refrigerate for at least 1 hour.

Ingredient health benefits

• Cabbage. This cruciferous vegetable is rich in vitamin C and vitamin K, which support your blood cells by promoting healthy clotting and helping them get the iron they need. Your heart will greatly appreciate the potassium, fiber, anthocyanins and phytosterols. That’s a lot of words, but the skinny is, these nutrients help keep your heart’s rhythm steady, lower your “bad” (LDL) cholesterol levels and lessen inflammation. Fiber is also great for your digestive health!
• Apples. You know what they say about an apple a day? Well, you should still go to your doctor, but these timeless fruits are as nutritious as they are delicious. They’re full of fiber and antioxidants that lower inflammation and support your gut health in two key ways: A type of fiber called pectin feeds your good bacteria while the antioxidant quercetin makes it harder for the bad ones to thrive. Apples are also 85% water, so you get to hydrate while munching on a tasty snack.
• Pecans. Skip the croutons but not the crunch! Pecans are low in calories and high in manganese, a vital mineral that helps lower inflammation, fortify your bones and heal wounds. Vitamin E also keeps inflammation in check while promoting your skin and eye health. And like all nuts, pecans are a good source of heart-helpful unsaturated fats.
• Apple cider vinegar. There’s a lot of hype out there about apple cider vinegar (ACV), but there isn’t a lot of research to back it up. It is worth noting that ACV has some benefits you may be familiar with, like antioxidants and gut-friendly probiotics. Some studies even suggest that it might help with lowering your blood sugar, but not significantly. And claims that ACV can support weight loss and calm acid reflux don’t have much in the way of scientific evidence.
• EVOO. It’s no secret that extra virgin olive oil, or EVOO, is an excellent addition to any recipe. It has important nutrients that are easy to miss out on, like anti-inflammatory polyphenols. EVOO also has fat-soluble vitamins to help maintain important aspects of your health, like your vision, bones, immunity and blood cells. And its unsaturated fats raise your “good” (HDL) cholesterol levels while lowering your “bad” (LDL) cholesterol.

Nutrition information (per serving)

Servings = about 12

Calories: 130
Total fat: 7 g
Saturated fat: 1 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 15 mg
Total carbohydrate: 17 g
Fiber: 3 g
Sugars: 11 g
Protein: 1 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.