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  • Writer's pictureDawn Hames

Broccoli And Cabbage Salad

Salads are always a great accompaniment for summer barbeques, potlucks and outdoor entertaining. There are some salads that almost everyone enjoys and this broccoli and cabbage salad is one of them. It not only tastes great, but it is very good for you. It also has a wonderful mix of comfort, crunch and flavour.

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. Broccoli has: antioxidant abilities, anti-inflammatory properties, and unique cell detoxification abilities. Studies have shown broccoli to decrease cholesterol, inhibit the overgrowth of Helicobacter pylori (bad bacterium) in the stomach and aid in cancer prevention. A 1/2 cup serving of broccoli has only 22 calories and is the daily required amount for optimized health. If you decide to serve cooked broccoli it is best steamed or cooked for less than 5 minutes to retain the maximum number of nutritional benefits.

Recent 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 study at the University of Otago in New Zealand has found that the isothiocyanates in cruciferous vegetable such as cabbage, broccoli and cauliflower can even cause cancer cells to destruct. A study in Poland found that women that 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. Both cabbage and fennel score low on the glycemic index 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.

The carrots, onion, sunflower seeds, raisins, olive oil and honey all have their own list if health benefits. This is a yummy salad that is sure to be a family pleaser.

Broccoli & Cabbage Salad

4 cups shredded cabbage

3 cups broccoli, small pieces

1 cup grated carrot

1/2 cup sunflower seeds

3/4 cup raisins

1/2 cup chopped red onion

Dressing

1/2 cup mayonnaise

2 tablespoons olive oil

1 tablespoon honey

1 tablespoon white vinegar

1/2 teaspoon salt

1/2 teaspoon pepper

In a large bowl, combine all the salad ingredients. In a separate small bowl combine the dressing ingredients. Pour the dressing on the salad and toss. This salad can be served right away, but it also keeps well in the refrigerator for several days, and is great to take for lunch.

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