TYPE: Salad, Appetizer, Meal                                    PREP TIME: < 15 mins

Goodies Needed

• Green Cabbage (organic)
• Walnuts (organic)
• Olives (optional, decorative)

Dressing (for 2 -3 servings/2-4 cups of grated cabbage)

• 1 lemon
• Extra virgin olive oil (equal amount to juice of 1 lemon)
• 1 garlic clove (average size, minced)
• Sea Salt – unrefined (dash)
• Black ground pepper (dash)
• Oregano Leaves – dried (dash)

* Adjust quantities depending on number of people you are serving and portion sizes

Klein’s Naturals Walnuts, Organic, Shelled, Net Wt. 7 oz. (Pack of 6)
Price: USD 31.54

McCormick Oregano, Mediterranean Style, 5-Ounce Units (Pack of 3)
Price: USD 23.80

Genuine Redmond Real Salt – 9oz. Shaker – All Natural Unrefined Sea Salt – redmond natural trace mineral salt -
Price: —

Preparation Steps

• Manually or in food processor grate ½ – 1 head of green cabbage (whatever is more convenient)
• Place into a big bowl desired amount of cabbage (2-4 cups if making one serving of dressing) – you will have leftovers of the cabbage, I usually save them for the next day or so

For Dressing:

• Wash the lemon and squeeze the juice into a glass (remove any pits)
• Pour in a roughly equal amount of olive oil (to lemon juice) into the glass
• Peel and mince one fresh garlic clove and place into the glass
• Sprinkle in some sea salt, black pepper and dried oregano leaves
• Mix the ingredients well with a spoon or fork
• Once the dressing is done, pour it over the cabbage in the bowl and stir thoroughly
• Crush some walnuts and sprinkle on the slaw
• Decorate with some olives if desired
• This salad has an amazingly refreshing and tangy taste and is very filling
• The recipe was inspired by Monica from SmarterFitter Blog and Amy from Eggs On Sunday

Meal Nutritional Benefits

Cabbage (Green):

• Member of the nutrient-dense cruciferous family
• Source of (in descending order): vitamin K, vitamin C, fiber, manganese, vitamin B6, folate, omega 3, vitamin B1, vitamin B2, calcium, potassium, vitamin A, tryptophan, protein and magnesium
• Cleanses cells, fights free radicals, protects against cancers, promotes gastrointestinal health, promotes women’s health, promotes cardiovascular health and naturally can treat peptic ulcers

• For more information, visit the cabbage detailed overview from World’s Healthiest Foods

Olives:

• Great source of monounsaturated fats
• Good source of (in descending order): iron, vitamin E, fiber and copper
• Have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
• For more information, visit the olives detailed overview from World’s Healthiest Foods

Limes/Lemons:

• Add a great tang of taste to any meal
• An excellent source of vitamin C
• Provide phytonutrients with antioxidant and antibiotic effects
• Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas

• For more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Walnuts:

• Rich and buttery in taste and texture
• Source of great antioxidants
• Just ¼ of a cup supplies over 90% of the omega-3 amount needed daily
• Source of (in descending order): omega-3, manganese, copper and tryptophan
• Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
• Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
• Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
• Enhance proper sleep as they are a source of natural melatonin
• For more information, visit the walnut detailed overview from World’s Healthiest Foods

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• Helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• For more information, visit the olive oil detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• Good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• Has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• Protects against many cancers, protects against asbestos and promotes healthy weight control
• Has anti-inflammatory, antibacterial and antiviral activity
• Promotes optimal health
• For more information, visit the garlic detailed overview from World’s Healthiest Foods

Black Pepper:

• Adds a great taste to the soup
• Good source of: manganese, vitamin K, iron and fiber
• Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
• Also contains antibacterial and antioxidant properties
• For more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

• Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
• Alkalizing to maintain proper acid/alkaline body balance
• Has helped to promote optimal health in civilizations for centuries

Oregano:

• Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
• Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
• For more information, visit the oregano detailed overview from the World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.