Anyway, I can't take complete credit for this one. This is my slight variation on a salad found in the recipe book that goes along with the TurboFire fitness program created by Chalene Johnson and produced by Beachbody. I am a big fan of this workout and, obviously, the food guide isn't too bad either. My main changes are that I added lime juice and I do not add walnuts or dried cranberries. They are an optional add-in for sure, but the salad tastes great without them and the lack of these two ingredients makes it easy to add in as a side salad to your main meal since it is very low on calories.
What I like about this recipe is that it has some key features that are always a big plus. The first is that it is simple. There are few ingredients and it takes only a few minutes to throw it together. Second, it is healthy. Other than the vinegar, this is as unprocessed as it gets. Third, it gives an example of a salad made from something other than greens. Don't get me wrong, I like greens. However, salads made the same way all the time get boring and when things get boring, that is when we start making bad choices. And of course, it is also super yummy!
I am also a big fan of having a variety of color in my food. In a previous blog post I talked about how the color of fruits and vegetables is actually an indicator of the kinds of phytochemicals they contain. According to the American Cancer Society, "Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure." So eating a variety of colors and getting a variety of phytochemcials in your diet is a great plan!
Purple Cabbage & Apple Salad
Ingredients:
- 1 Small to Medium Purple Cabbage
- 1 Medium Lime
- 1 Granny Smith Apple
- 1/4 cup Balsamic Vinegar (approx.)
Directions:
First take out a large bowl and a cutting board. Cut your apple in half and remove the seeds. Cut your apple into thin slices and place them in the bowl. Juice the lime over the slices and toss to coat.
I originally did this thinking it would keep the apple from turning brown. This was pointless because the balsamic turns the apple brown anyway. However, I have continued to use the lime because I think it adds a freshness to the salad and cuts some of the sweetness of the balsamic.
Now we go to the cabbage. Remove the softer outer leaves of the cabbage. For this recipe we actually want to use the crunchy interior. Cut the cabbage in half and then start cutting slices. If your cabbage is a little large, you can quarter your chunch before you start slicing. While we like the crunchy part, you might want to remove the really thick stalk part of the cabage that holds it all together. Its a bit large and hard to cut through.
Add your chopped cabbage to your apples and add 1/4 cup of balsamic vinegar. This amount may very depending on exactly how big you cabbage is.
There isn't a lot in this salad to hold on to the vinegar so always toss before serving to redistribute the liquid that will pool at the bottom of the bowl. Enjoy!
I put the ingredients for this recipe into Sparks People Recipe Analyzer. Assuming this recipe makes 4 servings (though it probably makes more than that), we get the following nutritional information. This recipe is low on calories and high on fiber, potassium, vitamin c, and vitamin B6.
Nutrition Facts
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| Servings Per Recipe: 4 | ||
| Serving Size: 1 serving | ||
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Amount Per Serving
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| Calories | 96.9 | |
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| Total Fat | 0.6 g | |
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| Saturated Fat | 0.1 g | |
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| Polyunsaturated Fat | 0.3 g | |
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| Monounsaturated Fat | 0.0 g | |
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| Cholesterol | 0.0 mg | |
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| Sodium | 61.9 mg | |
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| Potassium | 527.7 mg | |
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| Total Carbohydrate | 24.3 g | |
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| Dietary Fiber | 5.5 g | |
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| Sugars | 12.7 g | |
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| Protein | 3.1 g | |
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| Vitamin A | 47.0 % |
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| Vitamin B-12 | 0.0 % |
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| Vitamin B-6 | 22.2 % |
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| Vitamin C | 208.5 % |
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| Vitamin D | 0.0 % |
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| Vitamin E | 1.2 % |
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| Calcium | 9.7 % |
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| Copper | 2.0 % |
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| Folate | 9.8 % |
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| Iron | 9.4 % |
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| Magnesium | 8.7 % |
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| Manganese | 25.6 % |
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| Niacin | 4.5 % |
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| Pantothenic Acid | 3.3 % |
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| Phosphorus | 6.5 % |
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| Riboflavin | 8.6 % |
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| Selenium | 1.8 % |
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| Thiamin | 9.2 % |
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| Zinc | 3.2 % |
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