Zingy Summer 'Slaw'
Zingy Summer 'Slaw'
This is a total winner, a total celebration dish. The perfect thing to bring to a bring-and-share dinner gathering or to a picnic (or to eat at any other occasion or time, really). Fresh, tasty, colorful and full of essential nutrients. You really are eating the rainbow when you eat this salad. The combination of soy sauce, ginger and toasted sesame come together in a unifying comprehensive Asian flare.
As we can see from the nutritional break down of some of the foods we’re combining in this zesty salad, this really is a powerhouse dish in and of itself and even though this salad supplies the body with so many healing benefits, one of the biggest pluses of this dish is that it tastes like a party in the mouth. Fresh, alive, energetically vibrant as well as hitting the sweet and savory spot with the added satisfaction of those raisins allowing for a balance of flavors and textures.
· ½ red cabbage (big)
· 2 medium-large carrots
· 1 cup mange touts, packed
· ½ cup chopped fresh cilantro/coriander
· ¼ cup raisins
· 1 lemon, juiced
· 1.5 tablespoons soy sauce
· 1.5 tablespoons tahini
· 1 tablespoon apple cider vinegar
· 1 – 1.5 tablespoon freshly grated ginger
· 1-2 tablespoon toasted sesame seeds
· ½ teaspoon ground black pepper
· ½ teaspoon sriracha
· ½ teaspoon toasted sesame oil (optional)
1. In a small bowl mix together the dressing ingredients by mixing the lemon juice, apple cider vinegar, sriracha, soy sauce, tahini, sesame oil, grated ginger and pepper together. Set aside.
2. Finely shred the cabbage and place in a big mixing bowl. Pour the dressing over the cabbage and gently massage the dressing in for about 30 seconds. Set aside.
3. Slice the carrots on the diagonal and then slice through the carrot coins to create little match sticks, add to the cabbage bowl.
4. Bring a small pot of hot water to the boil and while it’s coming to the boil, slice the mange touts down the center length ways on the diagonal. Once the water is boiling, place the mange touts in the water and immediately turn the heat off. We are just wanting to quickly blanch the veg in hot water. Drain the mange touts and place in cold water to stop the cooking process. Add the blanched green veg to the cabbage bowl. Toss all the veg together.
5. Chop the raisins. Add the chopped raisins and toasted sesame seeds to the bowl of cabbage along with the chopped cilantro.
6. Toss everything together. Taste to check the seasoning and adjust if necessary to suit your palette.
Some nutritional information:
Red cabbage is a cruciferous vegetable. It is high in fiber and has a host of vitamins and minerals. The red pigment in cabbage is due to plant-based chemicals called flavonoids, in particular the flavonoid found in cabbage is called cyanidin, which acts as an antioxidant in the body. The peppery flavor of the red cabbage is due to sulphur –containing compounds called glucosinolates. These sulphur-containing compounds are anti-inflammatory and help to fight bacteria. These two properties of the cabbage (glucosinolates and cyanidin) are supposedly very potent cancer-preventing compounds as they inhibit the enzymes within the body that activate carcinogens (which is a substance known to cause cancer in the body), these compounds are also known to inhibit cancer cell growth. Red cabbage is also high in Vitamin A, K and C.
Ginger is full of bioactive compounds and many powerful vitamins and minerals to help maintain health and longevity. Ginger is known to reduce nausea, prevent flu and the common cold, as well as to aid in digestion and boost metabolism. One ofthe most beneficial compounds found ginger is called Gingerol and it is highly regarded for it’s medicinal properties. Gingerol is highly anti-inflammatory and is also a powerful antioxidant, supposedly helping to prevent cancer growth/formation. Due to these same anti-inflammatory properties ginger is very effective at reducing exercise-induced muscle pain when taken regularly (about 2g per day). Ginger lowers blood sugars and is known to reduce menstrual cycle pain. The bioactive compound, Gingerol, helps to fight against bacteria in the body and is particularly effective at combating bacteria in the mouth, making ginger very efficient at preventing infections.
This fragrant, loved herb contains many essential vitamins, minerals & phytochemicals as well as essential volatile oils. High in minerals like calcium, iron (essential in red blood cell production), magnesium and potassium and high in vitamins like folic-acid, vitamin C, A and K (one of the richest herbal sources of vitamin K which has potential to increase bone mass) and riboflavin (to name just a few).
Mange touts are a nutritionally dense food, containing high amounts of Vitamin A and C. Vitamin C not only helps to maintain and increase immune system functioning but helps to maintain collagen (which is a protein found in hair and skin). High in Vitamin K, mange touts are also efficient at preventing bone loss and increasing calcium absorption in the body. Mange touts are also high in potassium.
Sesame seeds, and therefore tahini, are nutritional powerhouses. Ringing true to the fact that dynamite comes in small packages! Full of minerals like phosphorus, iron, lecithin, magnesium, zinc, folate potassium and calcium. Sesame seeds are high in Vitamin B1, B2, B3, B5 and B15 as well as being high in Vitamin E. These wondrous seeds are high in Methionine, an amino acid that aids in the growth of new blood vessels. Tahini is high in protein, too, making it a wonderful addition to any meal.
This really is a nutritional power house dish. One that will add not only a health kick, but a pleasure kick to any meal. Enjoy and relish in the abundance of eating the rainbow!