Crunchy Red Cabbage, Apple & Toasted Seed Slaw

03/03/22

A slaw that's just as good to serve in summer as it is winter! With crunchy cabbage and apple, toasted seeds and a zingy orange dressing, this light and vibrant healthy side salad will bring colour to your plate.

Every kitchen recipe repertoire needs a tasty slaw. Incredibly versatile, a forkful helps cut through rich meals and pairs well with your pick of protein-rich food, like BBQ chook, grilled fish, tofu skewers or edamame beans.

Enter this slaw! Tossed with a Dijon-orange dressing and toasted seeds, it’s crunchy, fresh and full of flavour. The best part – while seemingly fancy, it’s an effortless healthy side salad to make.

As a nutritionist, I’m all about getting more fruit and veggies in our diet. This salad boasts five different types of produce, and will help you leap towards the recommend serving of fruit and vegetables per day.

Kitchen Tips

  • Have a mandolin? Use it to slice the cabbage. If not, just make sure your knife is very sharp – it’ll really help with getting nice thin delicate slices.
  • For easy breezy apple matchsticks, start by cutting the apple in thin slices (about 5mm wide). Then stack a few of these slices on top of each other and cut into about 5mm wide matchsticks.
  • The easiest way to cut herbs? Simply add your bunch of herbs to a mug then snip to pieces with kitchen scissors. You’re welcome!
  • Old glass jar handy? Add the dressing ingredients to a jar, tightly screw on the lid and shake well until smooth. Otherwise, just a bowl and a fork will do the trick.

Serving Suggestions

Slaws are versatile – they’re great to round out everyday meals, happily pairing with whatever’s going.

Beyond being a side salad, a few loaded tongs are epic added to tacos, or in sandwiches and wraps. If you have leftover slaw, simply layer with a protein-rich food, like tinned fish, over rice cakes for an easy speedy lunch🤙.

Meal prep wise, if you’ve got a busy week ahead, whip up the base of this slaw and the dressing, but keep the two separate in airtight containers in the fridge. When’s its time to eat, toss together – it’ll keep fresher for way longer.

Nutrition Q+A

Here are some general commonly asked nutrition and foodie questions on slaw:

  • What’s the difference between coleslaw and slaw? They terms are often used interchangeably, and typically refer to the same thing – a side dish consisting mainly of finely sliced cabbage. Dressing-wise, a vinaigrette or creamy mayo is commonly used.
  • Is coleslaw vegan? Depends on what you make it with. If using a traditional mayo-based dressing, it won’t be – mayo contains eggs. However, this vinaigrette-based slaw is vegan friendly as it does not contain any animal products.
  • Is coleslaw low FODMAP? Once again, it depends on what you make it with AND how much you eat. Red, green and savoy cabbage can be low FODMAP in portions of less than ¾ cup, but can become a high FODMAP food in larger serves (Monash University FODMAP diet). Other slaw ingredients and portions need to be considered too.
  • Is red cabbage more nutritious than green cabbage? While both are incredibly healthy and dietary variety is the spice of life, purple cabbages vibrant colour is indicative of it being a rich source of powerful plant compounds which act as antioxidants. Research suggest these are about 4.5x higher than those found in green cabbage (1) (2)!

Looking for more side salad ideas? Try this honey roasted pumpkin, cannellini bean and feta salad!🥗

Red Cabbage, Apple & Toasted Seed Slaw

Prep Time: 10 mins
Cook Time: 5 mins
Serving Size: 4
Rating:

Ingredients:  

  • ¾ cup mixed seeds (e.g. pumpkin, sunflower, sesame, poppy)
  • ¼ large red cabbage, very thinly sliced (around 4 cups worth)
  • 1 red apple, cut into matchsticks
  • ¼ red onion, thinly sliced
  • Handful of parsley, roughly chopped

Vinaigrette Dressing

  • 1 Tbsp Dijon mustard
  • cup freshly squeeze orange juice from whole fruit
  • 1 tsp maple syrup
  • 2 Tbsp extra virgin olive oil
  • ¼ tsp salt flaked and freshly cracked black pepper

Method:

  • Place seeds in a heavy based frying pan and place over a medium heat. Cook for 5 or so minutes, stirring occasionally, or until the seeds take on a golden brown colour and smell toasted. Set aside to cool.
  • To make the dressing, add mustard, orange juice, maple syrup, oil, salt and pepper to a small bowl and whisk until smooth.
  • Place cabbage, apple, onion, parsley, seeds and dressing in a large bowl. Toss well to combine. Let it sit for five for the flavours to combine.

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If you enjoyed this dish, please consider giving it a star rating when you post a comment. Star ratings help others discover my recipes online (and your reviews make my day! 🙂 ). Happy cooking and baking. Danijela x

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