Spring and all its freshness have arrived. Soon we will be able to soak up some healthy vitamin D out in the sun. I can’t wait. Here is a fresh salad that is very easy to make, tastes amazing, and it is full of goodness for our health.
Cabbage, broccoli, raisins, pumpkin seeds, and onions have major health benefits. Research has shown that compounds in cabbage are converted to isothiocyanates that provide protection in our bodies from breast, bladder, prostate, and colon cancer. A University of Otago study in New Zealand found that the isothiocyanates in cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, and cauliflower can even cause cancer cells to destruct. A study in Poland found that women who consumed 4 servings a week of cabbage had significantly lower breast cancer rates than women who consumed only one serving a week. Regularly eating raw or lightly steamed cabbage helps lower cholesterol. Cabbage is rich in antioxidants and exhibits anti-inflammatory properties in our bodies. Cabbage juice aids in the healing of stomach ulcers and improves digestive health. While we don’t usually think of cabbage as a source of vitamin C, it is interesting to note that 1 cup of cabbage provides 50 % of the daily recommended value of vitamin C and 91% of DRV of vitamin K. Amazingly cabbage also has omega 3 in the form of alpha-linolenic acid. Cabbage scores low on the glycemic index, is low in carbohydrates, and is a good choice to prevent blood sugar spikes. Cabbage has only 33 calories per cup, making it a perfect diet food that is packed with healthy vitamins. Red cabbage is a nutrient powerhouse with 6 to 8 times more antioxidant abilities than green cabbage. Onions are a natural source of quercetin and chromium, which both assist in blood sugar control. Onions like garlic contain sulfur compounds that work to detox our bodies by binding to heavy metals such as lead, mercury, and cadmium and then escorting them out of the body. Broccoli is a nutrient powerhouse, with a 1/2 cup providing your daily need for vitamins C and K as well as significant amounts of Vitamin A and at least 18 other vitamins and minerals. The benefits of broccoli include antioxidant abilities, anti-inflammatory properties, and unique cell detoxification abilities.
Dark raisins have more health benefits than light raisins. Raisins are dehydrated grapes, and as such, are a great source of resveratrol, a powerful antioxidant. Raisins also have lots of health benefits; and their powerful antioxidants to help prevent cancer and skin aging. These antioxidants help to protect your eyes and vision. The fiber in raisins is beneficial to the digestive system. Pumpkin seeds are a very good source of zinc, manganese, magnesium, and phosphorus. They also contain healthy mono-saturated fat, iron, zinc, and omega 3’s.
As you can see this is a very healthy salad. To make it super quick to make I use a bag of pre-shredded cabbage. If you don’t have pumpkin seeds you could use sunflower seeds or pecans for the crunch.
Broccoli and Cabbage Crunch Salad
4 cups shredded cabbage and carrot
2 cups chopped broccoli
1/2 cup raisins
1/2 cup pumpkin seeds
1/4 cup chopped red onion
1/2 cup mayonnaise
1/4 teaspoon pepper
Combine all the ingredients.
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