Ditch the lettuce and rather give your body some well deserved micronutrients which could come from replacing the lettuce in your salad to cabbage!

 

 

Did you know?

Cabbage is a good source of vitamin C, quercertin, isothiocynates and fiber!

Vitamin C is an anti-oxidant and thus helps fight infections. Daily requirements for vitamin C is 75 mg for woman and 90 mg for men (add 30 mg if you smoke, which if you do, can be harmful to your anti-oxidant body stores not to mention all the other health risks).

Quercertin is also an anti-oxidant and has been thought to benefit allergy sufferers however the studies that have been done on this are not conclusive!

Isothiocynates are a substance found in foods and is considered a functional food substance. Some studies show a 38% reduction in lung cancer but more studies are needed and the dose has not yet been defined. Therefore, food based sources of isothiocynates are favoured.

Fiber or otherwise known as roughage is very important for gut health! The fiber found in cabbages may assist you with feeling fuller for longer and protect against diseases such as diabetes mellitus and cardiovascular disease. Ensure that you receive adequate fiber – women 25 g-28 g and men 35 g-38 g per day.

Here are some links to fantastic resources about cabbage and cabbage facts


 

Lastly the recipe to the fantastic looking salad in the picture!

Ingredients

Shredded cabbage

Tomato

Mozzarella balls (3)

1 boiled egg

Half a small avocado pear (38 g)

 

1.5 Tbsp mixed roasted seeds (pumpkin, sunflower and sesame)

Fresh coriander

Grated carrot

Black pepper and pinch of salt

Dressing (optional: greek yoghurt, lemon juice, mustard and a dash of balsamic vinegar (listed in order of quantity))

 

Instructions

  1. Boil an egg (for soft boiled as in this recipe, 5-6 minutes)
  2. Add all the ingredients and toss to make wonderfully coloured salad
  3. Dressing is optional (quantities dependent on how you like your dressings) however you could also just dress with 1 tsp olive oil and balsamic vinegar.

REMEMBER: Love Food. Eat Smart. Love Life.

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