White cabbage and iceberg salad

white-cabbage-iceberg-salad3
I’m loving this white cabbage salad at the moment. The combination of herbs, capers and toasted sunflower seeds coupled with the white wine and lemon dressing give it a really unique flavour. I’m not usually the biggest fan of dill but it really works well in his recipe.

Best of all the cabbage is super nutritious. A member of the cruciferous vegetable family, cabbage is rich in antioxidants and like other cruciferous vegetables has been credited for its cancer fighting properties. Cabbage is high in glucosinolates, a group of natural plant compounds that help the body stimulate detoxification and fight inflammation, activities that are particularly beneficial in the fight against breast, bladder, colon and prostate cancer. Cabbage is also wonderfully soothing for the stomach and digestive tract.

I didn’t used to think too much about the health benefits of herbs but parsley is extremely rich in vitamin K which plays a major role in promoting healthy bones and supporting calcium absorption and blood clotting within the body. Dill is a great source of calcium and although the serve in this dish is small it’s important to consume nutrients from a wide variety of natural plant sources. The generous sprinkling of sunflower seeds provides a good source of vitamin E and a range of trace minerals.

Ingredients

  • 200g /7oz white cabbage (around a quarter of a small-to-medium sized cabbage)
  • 100g /3.5 oz iceberg lettuce (around a quarter of a small-to-medium sized iceberg lettuce)
  • 4 tablespoons sunflower seeds
  • 2 small eschalots/scallions/small spring onions
  • generous handful of flat parsley leaves (around 10g / ⅓ oz)
  • small handful dill leaves (around 5g/ ⅕ oz)
  • 1 teaspoon capers
  • Salt and pepper to taste

Dressing

  • 3 tablespoons lemon juice (approximately the juice of a small-medium sized lemon)
  • 3 tablespoons cold pressed extra virgin olive oil
  • 1 tablespoon good quality white wine vinegar

Method

  1. Toast the sunflower seeds for a couple of minutes until golden brown (I do this under the grill or in a dry frying pan over a medium-high heat). Check/toss regularly while cooking to make sure they don’t burn. Set aside to cool
  2. Wash the lettuce and cabbage and slice into long thin strips then place in a large salad bowl
  3. Finely chop the white part of the eschalots/scallions/spring onions, the parsley, dill and capers and mix through the cabbage and lettuce
  4. Drizzle lightly with the dressing (you’ll only need a couple of tablespoons, not the whole lot). Mix through thoroughly and add a little extra if need be
  5. Season with salt and pepper then add the sunflower seeds and mix through

This dish works well topped with some poached chicken or served with fish or with legumes for vegans/vegetarians. It also tastes great with half an avocado chopped and mixed through.

Serves 2

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