Cabbage salads are a fantastic addition to any weight loss plan. They are low in calories, high in fiber, and packed with essential nutrients. This article explores various cabbage salad recipes perfect for those looking to shed pounds while enjoying a flavorful and satisfying meal.
Why Cabbage Salads are Great for Weight Loss
Cabbage is a nutritional powerhouse. Studies suggest it possesses powerful properties that may help prevent and fight cancer. It is also very beneficial to our digestive system and cardiovascular health. Including cabbage in your diet can provide numerous health benefits.
Key Ingredients and Variations
The beauty of cabbage salad lies in its versatility. While cabbage is the star, various other ingredients can be added to enhance flavor and nutritional value. Here's a breakdown:
- Cabbage: Green, red (purple), Napa, Savoy, and Brussels sprouts are all excellent choices. Green cabbage is a staple, but don't hesitate to experiment with other varieties.
- Vegetables: Carrots, cucumbers, bell peppers, radishes, celery, and green onions add color, crunch, and vital nutrients.
- Fruits: Apples (Granny Smith is a popular choice), raisins, dates, and apricots introduce sweetness and interesting textures.
- Nuts and Seeds: Almonds, walnuts, cashews, salted peanuts, salted pistachios, and sesame seeds provide healthy fats and a satisfying crunch.
- Herbs: Fresh parsley, dill, and cilantro contribute freshness and aromatic flavors.
- Dressings: Options range from light vinaigrettes to creamy coleslaw dressings, allowing for diverse flavor profiles.
Mediterranean-Style Cabbage Salad with Dijon-Lime Vinaigrette
This recipe swaps traditional mayonnaise for a zippy Dijon-Lime Vinaigrette, offering a lighter, more vibrant flavor.
Ingredients:
- 4 cups shredded green cabbage
- 2 cups shredded red cabbage
- 1 cup grated carrots
- 2 chopped green onions
- 1 sliced red bell pepper
- 4 halved and sliced radishes
- 1 cup chopped parsley
- 1/2 cup chopped dill
- 1 cup sliced almonds, toasted
- Salt and sumac to taste
Dijon-Lime Vinaigrette:
- Dijon mustard
- Lime juice
- Garlic
- Extra virgin olive oil
- Sumac
- Red pepper flakes
- Salt and pepper to taste
Instructions:
- Toast the almonds: Coat a large pan with a thin layer of olive oil and set over medium-low heat. Add almonds and stir until golden, about 8 minutes. Set aside.
- Make the Mustard Vinaigrette: In a small bowl, whisk together the Dijon mustard, lime juice, garlic, olive oil, sumac, red pepper flakes, salt, and pepper.
- Make the salad: In a large mixing bowl, combine the cabbages, carrots, green onions, red bell pepper, radishes, parsley, and dill. Season with salt and sumac. Add 3/4 of the toasted almonds.
- Dress and refrigerate: Pour the vinaigrette over the salad and toss to combine. For best results, refrigerate for 30 minutes to 1 hour to allow the flavors to meld.
- Finish and serve: Garnish with the remaining toasted almonds before serving.
Healthy Cabbage Salad with Oil and Vinegar
This simple yet flavorful salad highlights the natural flavors of fresh vegetables.
Read also: Low-Carb Cabbage Roll Casserole
Ingredients:
- Cabbage (green/white)
- Carrot
- Cucumber
- Bell pepper
- Radishes
- Celery
- Green apple (Granny Smith)
- Fresh herbs (parsley, dill)
- Olive oil
- Apple cider vinegar (or red wine vinegar, white wine vinegar, distilled white vinegar)
- Sugar (or honey)
- Salt and pepper to taste
Instructions:
- Prep the vegetables: Slice the cabbage, grate the carrot, julienne the cucumbers, bell pepper, and radishes. Thinly slice the celery. Julienne the apple right before serving. Finely mince the fresh herbs.
- Dress the salad: Combine the fresh herbs with the oil and vinegar. Season with sugar, salt, and pepper.
- Combine: Mix everything to combine.
- Refrigerate: Refrigerate before serving to allow flavors to meld.
Optional Creamy Coleslaw Variation:
For those who enjoy a creamy dressing, mix equal parts mayonnaise and sour cream or Greek yogurt (or even buttermilk) instead of olive oil. Dress the salad with the creamy dressing before serving.
Skinny Cabbage Salad
This light and refreshing salad is perfect for summer.
Ingredients:
- Cabbage
- Shredded carrots
- Finely chopped dill
- Salt
- Olive oil
- Pepper
Instructions:
- Slice the cabbage into thin strips.
- In a large bowl, combine cabbage, carrots, and dill.
- Massage the cabbage with salt.
- Add olive oil and pepper.
- Stir well and serve.
Asian Cabbage Salad
This salad offers a delightful crunch and vibrant flavors, perfect for a light lunch or side dish.
Ingredients:
- Green cabbage
- Red cabbage
- Bell pepper
- Carrots
- Edamame
- Cilantro
- Almonds, toasted
Ginger Peanut Dressing:
- Rice vinegar
- Honey
- Soy sauce
- Peanut butter
- Ginger
Instructions:
- Toast the almonds: Preheat oven to 350 degrees F. Spread nuts on a baking sheet and toast for 4-6 minutes, until fragrant and crisp.
- Prepare the salad: In a large bowl, combine green and red cabbage, bell pepper, carrots, edamame, and cilantro.
- Make the dressing: In a medium bowl, whisk together rice vinegar, honey, soy sauce, peanut butter, and ginger.
- Dress and combine: Pour enough dressing over the salad to moisten it. Toss to coat. Add almonds and toss lightly.
- Marinate (optional): Let marinade for 30 minutes before serving.
Red Cabbage Slaw for Weight Loss
This vibrant slaw is packed with fiber and antioxidants, making it an excellent choice for weight loss.
Ingredients:
- Red cabbage
- Carrots
- Olive oil
- White balsamic vinegar (or any vinegar)
- Honey dijon mustard
- Fresh parsley
- Salt
Instructions:
- Shred the cabbage using a serrated y-peeler or thinly slice with a knife.
- Peel and julienne the carrots with a julienne peeler or grate them.
- Finely chop the fresh parsley.
- In a bowl, combine shredded cabbage, julienned carrots, and parsley. Add a pinch of salt and massage with clean hands to soften the cabbage.
- In a measuring cup or mason jar, whisk together olive oil, white balsamic vinegar, and honey dijon mustard.
- Pour the dressing over the salad and enjoy.
Tips for Making the Best Cabbage Salad
- Freshness Matters: Use fresh, high-quality ingredients for the best flavor and texture.
- Proper Cutting Techniques: Thinly slice or shred the cabbage for optimal texture.
- Don't Overdress: Add dressing gradually to avoid a soggy salad.
- Marinate for Flavor: Allowing the salad to marinate in the refrigerator for at least 30 minutes enhances the flavor.
- Toast Nuts for Extra Crunch: Toasting nuts before adding them to the salad brings out their flavor and adds a satisfying crunch.
- Make Ahead: Chop vegetables in advance and store them separately. Dress the salad just before serving.
Serving Suggestions
Cabbage salads are incredibly versatile and can be enjoyed in various ways:
Read also: Easy Cabbage Soup Recipe
- Side Dish: Serve alongside grilled chicken, baked fish, or roasted vegetables.
- Topping: Use as a topping for salmon burgers, lamb burgers, or pulled chicken sandwiches.
- Main Dish: Add leftover chicken, canned tuna, or vegetarian protein to turn it into a complete meal.
- Tacos and Wraps: Tuck into tacos or chicken gyro wraps for added flavor and texture.
- Protein Bowl Base: Use as a base for protein bowls, topped with chicken, meatballs, or tofu.
- Sandwich Addition: Add to sandwiches for extra crunch and flavor.
Storage Tips
- Undressed Salad: Store undressed cabbage salad in a tightly sealed container in the refrigerator for up to 4 days.
- Dressed Salad: Dressed cabbage salad can be stored in the refrigerator for 3-4 days, but it is best consumed within a day or two for optimal texture.
- Separate Storage: If you prefer to dress your salad as you serve it, store the dressing separately.
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