One of my favorite Passover recipes, this salad is filled with ingredients that prevent disease, and promote heart health and gut health by preventing cellular damage, or oxidation! This delicious blend of purple cabbage, olive oil, red wine vinegar, carrots, tangerines, and pine nuts makes the perfect combination of fiber, fat, protein, vitamins and minerals to fight inflammation! (adapted from Kosher by Design by Susie Fishbein)
small head of purple cabbage, sliced thin- high in vitamin C, fiber, nutrient-dense
2 cups shredded carrots- high in vitamin A for growth, development, immune support
1 cup dried cranberries
1 cup green onions, diced
1 cup pine nuts, lightly toasted
4 “cuties” tangerines- peeled and sectioned
1/4 cup red wine vinegar
1 teaspoon garlic powder
1/4 tsp fresh ground pepper
1/2 tsp Kosher salt
1/2 cup fresh lemon juice
1 tbsp brown sugar
1/2 cup olive oil
To make dressing, whisk together all ingredients, except for olive oil. Gently emulsify the oil into the other ingredients with a whisk. Taste and adjust seasonings if necessary. Pour over cabbage and toss. Toast pine nuts lightly in 1 tbsp of olive oil, and then drain on a paper towel; lightly sprinkle with Kosher salt. Add the remaining veggies, fruit, and pine nuts to the cabbage and toss well. Enjoy!
REVIEW OF NUTRITION:
Olive Oil: predominant fatty acid is Oleic Acid- this can reduce inflammatory markers (CRP); high in antioxidants which help fight chronic inflammation; Mediterranean Diet- for longevity, heart health, lower cholesterol.
Red Wine Vinegar: has polyphenols, an antioxidant called Resveratrol- this prevents cellular damage (Cancer, Diabetes, and Heart Disease); anthocyanins (give the red color), decrease inflammatory cytokines.
Purple Cabbage: nutrient dense- fiber, Vit. C, Vit K, B6, potassium; antioxidants (Vit C) prevent cellular damage; 70% insoluble fiber- bulks stools, good for constipation; 30% soluble fiber- feels “good” bacteria of the gut, which decreases inflammation.
Tangerines: high in Vit C- neutralizes free radicals (anticancer) and reduces heart disease; high in Folate- growth and health of new cells; Potassium- for bone health, muscle and nerves.
Carrots: orange color from beta-carotene (antioxidant), which converts to Vit A- for growth, development and immune system.
Pine Nuts: lowers LDL cholesterol, lowers BMI, lowers blood pressure; healthy monounsaturated fat; high in antioxidants Lutein and Vit A; calorie dense- fat, fiber, protein, vitamins and minerals.