AS we approach festive season, we look for salad ideas to serve during the braai or at a get together. For salads I would encourage the preparation of raw fruits and vegetables. Eating fresh fruit and vegetables increases one’s intake of nutrients and minerals. I always encourage people to know what they get from the foods they consume. This helps us to make better choices and opt for nutrient dense foods when shopping for groceries.
Red cabbage for instance has 10 times more vitamin A than green cabbage. It is a good source of antioxidants in the form of Vitamin A and C and is a good source of iron which helps to deliver oxygen to cells throughout the body. Another great nutrient in the red cabbage is Vitamin K, which is necessary for the coagulation of blood or clotting and the regulation of bone density.
Enzymes, vitamins and phytonutrients are destroyed by cooking at higher temperatures or processing and therefore eating them raw ensures maximum nutrient intake. Some people juice their raw vegetables and the juicing makes for nutritious and great tasting juices, depending on one’s combination of ingredients. Carrots, beetroot and apples make for tasty juices. I am a firm believer in consuming a variety of foods to ensure maximum nutrient intake. Also if one can set aside some dishes and prepare them raw that would save cooking time and electricity.
This week I prepare an easy coleslaw salad using red cabbage, red grapes, pineapple, onion and cucumber as the main ingredient. All the different ingredients add varying flavours, nutrients and colours to the salad. The grapes were not initially meant to be in the salad ,but I saw them while shopping for ingredients and I just couldn’t resist. They add a bit of sweetness. The salad is best served with steak, roasted chicken and baked potatoes. Hope you get to try it out. Enjoy!
Red Cabbage, Grape and Pineapple Coleslaw
Serves: 6
1kg red cabbage, shredded
250ml (1 cup) seedless red grapes
1 small onion, finely chopped
1 small pineapple, grated
¼ cucumber, cut into slices then halved
125ml (½ cup) frozen whole kernel corn, thawed
30ml (2Tbsp) olive oil
45ml (3Tbsp) balsamic vinegar
15ml (1Tbsp) freshly squeezed lemon juice
Salt and freshly ground pepper to taste
Method:
1. In a big bowl, mix together the cabbage, grapes, onion, pineapple, cucumber and corn.
2. Drizzle with olive oil and balsamic vinegar.
3. Add lemon juice and season with salt and pepper.
* See www.mzansistylecuisine.co.za