Saturday, January 23, 2016

Purple Cabbage Slaw with Cranberries

Purple fruits and vegetables are rich in compounds called anthocyanins that are known for their incredible antioxidant properties. Research shows that anthocyanins have the ability to fight inflammation and support integrity of the collagen; may help prevent various cancers, diabetes and bacterial infections; may help reduce the risk of heart disease, improve eyesight, improve cognition, and protect against liver damage. You should add purple foods to your diet as often as you can. 

  • 1 small head of purple cabbage, shredded
  • 1 large purple onion, diced
  • 1 1/2 cup raw cranberries, chopped
  • 1/2 cup dried cranberries, re-hydrated and drained
  • 1 Tbsp chopped cilantro (use more if you prefer)
  • 1/3 cup virgin olive oil
  • freshly pressed juice of 1 blood orange
  • 1 Tbsp raw honey
  • 1/2 Tbsp apple cider vinegar
  • 1 tsp organic Dijon mustard (optional)
  • 1/2 tsp pink Himalaya salt
  • 1 tsp freshly ground black pepper

  • Toss cabbage, onion, cranberries and cilantro into a large bowl and mix well.
  • In a smaller bowl mix a dressing using all the remaining ingredients. Adjust the taste to your personal liking.
  • Pour dressing over the cabbage and mix well. Cover the bowl and let it sit in the fridge for about 30 minutes. 
  • Remove the bowl from the fridge. Mix all the ingredients one more time. Add more fresh cilantro if needed. Serve and enjoy in good company!

This simple recipe combines ingredients that are incredibly beneficial to health. The above mentioned anthocyanins are only one among many other compounds. 
  • Purple cabbage - This still under-rated vegetable contains powerful cancer-preventing compounds called indoles and antioxidants such as anthocyanins that are known to support cognitive health and prevent aging. It contains large amounts of amino acid glutamine that is known to support gastrointestinal health and prevent inflammation and pain caused by gastric ulcers. Purple cabbage is also rich in B vitamins such as B6, thiamin, riboflavin, folate; minerals such as calcium, manganese, magnesium, iron, and potassium; vitamins such as vitamin C, A, E, and K; and dietary fiber.
  • Cranberries - This tart berries are rich in compounds called proanthocaynidins that are known to support health of the urinary tract and inhibit UTI-causing bacteria. Some research shows that these compounds may also prevent spread of Helicobacter pylori that is causing damage to our stomach lining. But there are also other powerful compounds that make these small berries a popular superfood: flavonoids, anthocyanins, phenolic acids, and triterpenoids. These and other nutrients (vitamins, minerals) act in synergy to prevent various cancers; prevent chronic inflammation; prevent urinary tract infections and kidney stones; support cardiovascular health; support gastrointestinal health; strengthen the immune system; and prevent premature aging. Many of these benefits are provided by raw, unprocessed cranberries.
  • Purple onion - Is just a bit milder and sweeter than the white variety. Rich in anthocyanins, vitamin C, sulfur compounds, and fiber, purple onions are powerful health food. They contain potent flavonoid antioxidant called quercetin and a compound called onionin A. Both compounds are known to fight inflammation in the body.
  • Cilantro - Is a wonderful source of chlorophyll, vitamin K, A and C, manganese, lutein, zeaxanthin and beta-carotene. It contains compounds that help the body detoxify heavy metals, especially mercury and lead.
  • Blood orange - This citrus fruit has all the benefits of oranges: it is high in vitamin C, bioflavonoids, calcium and folic acid. Thanks to its pigmentation it is also high in anthocyanins.

Always make the best use of seasonal fruits and vegetables and buy organic whenever you can. Buy organic, locally grown produce if possible.

In radiant health - passionately raw - Dominique

Dominique Allmon©2016


*Information in this article is for educational purposes only. It is not meant to diagnose or cure a disease.

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